Flounder Baked Over Herbed Rice
|Defatted low sodium chicken broth||2 Cup (32 tbs)|
|Brown rice||1 Cup (16 tbs)|
|Thinly sliced mushrooms||1 Cup (16 tbs) (Fresh)|
|Carrot||1 Medium, shredded|
|Finely chopped onion||1⁄3 Cup (5.33 tbs)|
|Dried marjoram||3⁄4 Teaspoon|
|Ground black pepper||1⁄8 Teaspoon|
|Skinless flounder fillets||16 Ounce (4 Fillets, About 4 Ounces Each And 1/4-1/2 Inch Thick)|
In a medium saucepan, bring the broth to a boil.
Stir in the rice, mushrooms, carrots, onions, marjoram and pepper.
Bring to a boil, then reduce the heat.
Cover and simmer about 35 minutes or until the rice is almost tender and the water is absorbed.
Spray a 12" X 7 1/2" baking dish with no-stick spray.
Spoon the rice mixture into the baking dish.
Then place the flounder in a single layer on top of the rice mixture, folding under any thin edges of the fillets.
Sprinkle with the paprika.
Cover the dish with foil and bake at 350Â° for 20 to 24 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Serving size: Complete recipe
Calories 1400 Calories from Fat 334
% Daily Value*
Total Fat 38 g57.7%
Saturated Fat 13.9 g69.4%
Trans Fat 0 g
Cholesterol 256 mg85.3%
Sodium 1571 mg65.5%
Total Carbohydrates 186 g61.9%
Dietary Fiber 10.8 g43.3%
Sugars 18.2 g
Protein 77 g154.5%
Vitamin A 216.9% Vitamin C 16.8%
Calcium 26.8% Iron 39.2%
*Based on a 2000 Calorie diet