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Lemony Fish over Vegetables and Rice |
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Serves: 4 Print this RecipePrep: 10 min Cook: 23 min 1 package (about 6.2 ounces) fried rice mix (rice and vermicelli mix with almonds and oriental seasonings) 2 tablespoons butter or margarine 2 cups water 1/2 teaspoon grated lemon peel 1 bag (1 pound) frozen corn, broccoli and red peppers 1 pound cod, haddock or other mild-flavored fish fillets, about 1/2 inch thick 1/2 teaspoon lemon pepper seasoning or 1/8 teaspoon pepper 1 tablespoon lemon juice 2 tablespoons chopped fresh parsley 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 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. 3. Reduce heat. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley. FOOD for THOUGHT 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. "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. NUTRITION FACTS: High in magnesium, vitamins A and C and folic acid; good source of fiber 1 Serving: Calories 255 (Calories from Fat 70); Fat 8g (Saturated 4g); Cholesterol 75mg; Sodium 330mg; Potassium 530mg; Carbohydrate 23g (Dietary Fiber 3g); Protein 26g % DAILY VALUE: Vitamin A 64%; Vitamin C 72%; Calcium 4%; Iron 8%; Folic Acid 18%; Magnesium 18% DIET EXCHANGES: 1 1/2 Starch, 3 Very Lean Meat, 1 Fat Helpful For These Side Effects: (n), (d) From "Betty Crocker's Living with Cancer Cookbook." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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