Lemony Fish over Vegetables and Rice

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

  • 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
  • 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

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.

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.