Rice Pilaf with Fish Fillets
|Converted rice||1 Cup (16 tbs) (UNCLE BEN'S Brand)|
|Fat free reduced sodium chicken broth||14 1⁄2 Ounce (1 can)|
|Sliced green onions||1 Cup (16 tbs)|
|Sugar snap peas/Snow peas||2 Cup (32 tbs)|
|Dover sole fillets||12 Ounce|
|Reduced fat caesar salad dressing||1⁄4 Cup (4 tbs)|
|Tomatoes||2 , cut into wedges|
|Chopped parsley||1⁄4 Cup (4 tbs)|
1 In a large skillet, combine rice, chicken broth and 1/2 cup water.
2 Bring to a boil.
3 Cover and lower the heat.
4 Simmer for about 12 minutes.
5 Add in green onions and peas to the rice pilaf.
6 Season to taste with salt and pepper.
7 Place fish fillets on pilaf.
8 Spoon the salad dressing onto the fillets.
9 Cook ,covered over low heat for 8 minutes or until the fish flakes when tested with a fork and rice is tender.
10 Serve garnished with tomatoes and parsley.
Calories 234 Calories from Fat 15
% Daily Value*
Total Fat 2 g2.6%
Saturated Fat 0.3 g1.5%
Trans Fat 0 g
Cholesterol 40.8 mg13.6%
Sodium 178.4 mg7.4%
Total Carbohydrates 31 g10.5%
Dietary Fiber 4.6 g18.5%
Sugars 6.5 g
Protein 23 g45.7%
Vitamin A 70.2% Vitamin C 138.6%
Calcium 15.5% Iron 23.6%
*Based on a 2000 Calorie diet