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Fish Steaks With Curried Rice

Microwaverina's picture
  Margarine/Butter 1 Tablespoon
  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)
  Chutney 2 Tablespoon
  Water 1 Tablespoon
  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.

Recipe Summary

Difficulty Level: 
Main Dish

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Nutrition Rank

Nutrition Facts

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

Fish Steaks With Curried Rice Recipe