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Fish With Vegetables And Rice

Diet.Chef's picture
  Fish fillets 12 Ounce (4 Pieces, 3 Ounce Each, Fresh/Frozen)
  Sliced celery 1 Cup (16 tbs)
  Sliced green onion 1⁄4 Cup (4 tbs)
  Chopped sweet red pepper 1⁄3 Cup (5.33 tbs)
  Water 2 Tablespoon
  Dried tarragon 1⁄8 Teaspoon, crushed
  Chicken broth 1 Cup (16 tbs)
  Quick cooking rice 1 Cup (16 tbs)
  Grated parmesan cheese 1⁄4 Cup (4 tbs)

Thaw fish, if frozen.
In a 2 quart casserole combine celery, green onion, green or sweet red pepper, water, and tarragon.
Cook, covered, on 100% power (high) for 3 to 5 minutes or till tender, stirring once.
Stir in chicken broth.
Cook, uncovered, on high for 4 to 6 minutes or till mixture boils.
Stir in rice.
Cover and let stand for 5 minutes.
Stir in cheese.
Spread rice mixture evenly in an 8x8x2 inch baking dish.
Arrange fish atop rice.
Cook, covered with vented clear plastic wrap, on high for 4 to 7 minutes or till fish flakes easily when tested with a fork.

Recipe Summary

Difficulty Level: 
Main Dish

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Average: 4.3 (21 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1157 Calories from Fat 148

% Daily Value*

Total Fat 17 g25.9%

Saturated Fat 5.5 g27.4%

Trans Fat 0 g

Cholesterol 252.4 mg84.1%

Sodium 1500.1 mg62.5%

Total Carbohydrates 162 g54%

Dietary Fiber 7.8 g31.3%

Sugars 6 g

Protein 92 g183.2%

Vitamin A 59.4% Vitamin C 125.9%

Calcium 67.9% Iron 30.4%

*Based on a 2000 Calorie diet

Fish With Vegetables And Rice Recipe