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Lemony Fish over Vegetables and Rice

You're minutes away from a lemony, light and refreshing meal in a skillet.

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( 9 Ratings)

9 Ratings

5 Stars 22%

4 Stars 44%

3 Stars 33%

2 Stars

1 Stars

Member Reviews ( 6 )

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Prep Time 15 min
Total Time 35 min
Servings 4

Ingredients

1: package (6.2 ounces) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)

2: tablespoons margarine or butter

2: cups water

1/2: teaspoon grated lemon peel

1: bag (1 pound) frozen corn, broccoli and red peppers

1: pound mild-flavored fish fillets, about 1/2 inch thick

1/2: teaspoon lemon-pepper seasoning

1: tablespoon lemon juice

2: tablespoons chopped fresh parsley

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Directions

1 In 12-inch nonstick skillet, cook rice and margarine over medium heat 2 to 3 minutes, stirring occasionally, until rice is golden brown. Stir in water, seasoning packet from rice mix and lemon peel. Heat to boiling; reduce heat. Cover and simmer 10 minutes.
2 Stir in vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces; arrange on rice mixture. Sprinkle fish with lemon-pepper seasoning; drizzle with lemon juice. Reduce heat. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender. Sprinkle with parsley.

EXPERT TIPS

Expert Tips

No lemon pepper on hand? Just add 1/8 teaspoon pepper.

Good mild-flavored fish choices include cod, flounder, haddock, halibut, orange roughy and sole.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 230
Calories from Fat: 65),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 1g, 1% ),
Cholesterol: 55mg; 55%;
Sodium: 330mg; 330%;
Total Carbohydrate: 22g; 22%
(Dietary Fiber 3g 3% ),
Protein: 23g; 23%

% Daily Value*:

Vitamin A: 38%;
Vitamin C: 72%;
Calcium: 4%;
Iron: 6%;

Exchanges:

1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 6 Reviews View All

Posted 10/7/2010 2:39:39 PM REPORT ABUSE jewelf said:

Rating:

All my family enjoyed it. The second time I was in a hurry and used frozen breaded fillets. I sprinkled them with lemon pepper also. The only vegies I put with it was broccoli. Still was good.

This reply was: Helpful Inspiring

Posted 6/1/2009 11:49:47 AM REPORT ABUSE mapr111 said:

Rating:

Easy one skillet meal. Tasty enough, next time I'll try adding the onions/garlic, etc. as one user suggested. I actually used more fish--only a pound for 4 servings? I guess you are supposed to fill up on the rice. It's basically what I call a "cupboard" meal---Nothing from scratch but boxed, prepared ingredients but good nonetheless. Very simple and quick. Tasty for being made out of already prepared ingredients and the 4 year old loved it too.

This reply was: Helpful Inspiring

Posted 4/1/2008 11:54:51 AM REPORT ABUSE lostrocket said:

Rating:

I thought this recipe was delicious and easy. The flavor combination is very interesting, with the "asian seasonings" from the rice and all the lemon goodness. This would be great with all sorts of vegetables. I eat more leftovers than fresh and the leftovers are great and still flavorful!

This reply was: Helpful Inspiring