Fish Steaks With Curried Rice
|Canola oil||1 Teaspoon|
|Onion||1 Small, finely chopped|
|Carrot||1 Small, finely chopped|
|Curry powder||2 Teaspoon|
|Long-grain white rice||1 1⁄3 Cup (21.33 tbs)|
|Chicken stock||2 2⁄3 Cup (42.67 tbs)|
|Scallions||3 , thinly sliced|
|Nonfat yogurt||2 Tablespoon|
|Halibut steaks||24 Ounce (Four 6 Ounce Each Steaks)|
|Lemon juice||1 Teaspoon|
|Finely grated lemon rind||1⁄4 Teaspoon|
In a 2-quart saucepan over medium heat, heat the margarine or butter until melted.
Add the oil, onions, carrots, and curry powder.
Cook, stirring frequently, until the onions are wilted, about 5 minutes.
Add the rice and stir until it is well coated with seasonings.
Add the stock and bring to a boil.
Reduce the heat to low, cover the pan, and simmer until the rice is tender, about 15 minutes.
In a small bowl, combine the scallions and yogurt.
Stir them into the rice.
Spread the rice in an even layer in a 7" X11" baking dish.
Arrange the fish on top of the rice, with the thickest portions toward the outside of the dish.
In a small bowl, stir together the chutney, water, lemon juice, and lemon rind.
Spoon over the fish.
Cover with wax paper and microwave on high for 3 minutes.
Rotate the dish a half turn and microwave on high for 2 to 3 minutes, or until the fish is opaque throughout.
Serving size: Complete recipe
Calories 2175 Calories from Fat 389
% Daily Value*
Total Fat 44 g67.2%
Saturated Fat 7.6 g37.8%
Trans Fat 0 g
Cholesterol 237.5 mg79.2%
Sodium 1514.1 mg63.1%
Total Carbohydrates 250 g83.4%
Dietary Fiber 11.3 g45.4%
Sugars 21.8 g
Protein 181 g362%
Vitamin A 226.6% Vitamin C 51.9%
Calcium 59.5% Iron 72.8%
*Based on a 2000 Calorie diet