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Lemony Fish over Vegetables and Rice

Enjoy this fish over vegetables and rice flavored with citrus - a perfect dinner.

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Lemony Fish over Vegetables and Rice
  • PREP TIME

    15 Min

  • TOTAL TIME

    30 Min

  • SERVINGS

    4

 

1
box (6 oz) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
1
tablespoon butter or margarine
2
cups water
1/2
teaspoon grated lemon peel
1
bag (1 lb) frozen broccoli, corn and peppers (or other combination)
1
lb cod, haddock or other medium-firm fish fillets, about 1/2 inch thick, cut into 4 serving pieces
1/2
teaspoon lemon-pepper seasoning
1
tablespoon lemon juice
Chopped fresh parsley, if desired
  • 1 In 12-inch nonstick skillet, cook rice and butter over medium heat about 3 minutes, stirring occasionally, until rice is golden brown. Stir in water, seasoning packet from rice mix and lemon peel. Heat to boiling. Reduce heat to low; cover and simmer 10 minutes.
  • 2 Stir in frozen vegetables. Heat to boiling over medium-high heat, stirring occasionally. Arrange fish on rice mixture. Sprinkle fish with lemon-pepper seasoning; drizzle with lemon juice.
  • 3 Reduce heat to low. Cover; simmer 8 to 12 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley.

Expert Tips

"This tastes great on the post-chemo days after a bout with diarrhea. I eat this with a large strawberry smoothie made with strawberries, frozen daiquiri mix and ice cubes in the blender. It's a great potassium booster that tastes sensational, too." — ANNE R.

This simple recipe is a huge help when you need to prepare dinner in a flash. If you don't like the frozen vegetable combination, select one you prefer and prepare the dish the same way.

High in magnesium, vitamins A and C and folic acid; good source of fiber

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 420
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 2 1/2g,
    • Trans Fat 0g),
  • Cholesterol 70mg;
  • Sodium 490mg;
  • Total Carbohydrate 59g
    • (Dietary Fiber 10g,
    • Sugars 3g),
  • Protein 30g;
Percent Daily Value*:
  • Vitamin A 50 %;
  • Vitamin C 30 %;
  • Calcium 8 %;
  • Iron 10 %;
Exchanges:
  • 3 1/2 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 1 Vegetable;
  • 2 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 Fat;
Carbohydrate Choices:
  • 4;
*Percent Daily Values are based on a 2,000 calorie diet.

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