Lemony Fish Over Vegetables And Rice Recipes

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LEMONY FISH OVER VEGETABLES AND RICE



Lemony Fish over Vegetables and rice image

Number Of Ingredients 9

1 (6 1/4-ounce) box fried rice mix (rice and vermincelli mix with almonds and oriental seasoning)
2 tablespoons butter or margarine
2 cups water
1/2 teaspoon grated lemon peel
1 (16-ounce) bag frozen corn, broccoli and red peppers
1 pound mild-flavored frozen fish filet (such as cod, flounder, haddock, halibut, orange roughy or sole) Thawed, about 1/2 inch thick
1/2 teaspoon lemon pepper seasoning
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley

Steps:

  • 1. Cook rice and butter in 12-inch nonstick skillet over medium heat 2 to 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. Cover and simmer 10 minutes.2. Stir in frozen vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces arrange on rice mixture. Sprinkle fish with lemon pepper drizzle with lemon juice. Reduce heat.3. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley.1 SERVING: Calories 255 (Calories from Fat 65) Fat 7g (Saturated 4g) Cholesterol 75mg: Sodium 320mg Carbohydrate 22g (Dietary Fiber 3g) Protein 26g o % Daily Value: Vitamin A 64% Vitamin C 72% Calcium 4% Iron 8% o Exchanges: 1 Starch, 1 Vegetable, 3 Very Lean Meat, 1 Fat o Carbohydrate Choices: 1 1/2together timeVolunteer time to the family. Have each family member write on 3 5-inch note cards what they will volunteer to do. Perhaps "This card entitles you to spend the day with only me at the movies" or "I will help you clean the kitchen next week" or "I will help you wash the car next Saturday."

Nutrition Facts : Nutritional Facts Serves

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