Orange Roughy with Fennel Rice

Orange Roughy with Fennel Rice

Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel – a hearty meal!

Prep Time

10

Minutes

Total Time

20

Minutes

Makes

4

servings

1
cup chopped fennel bulb
1
small onion, chopped (1/4 cup)
2
tablespoons water
2
cups chicken broth
1
cup uncooked regular long-grain white rice
1
cup shredded fresh spinach
1
lb orange roughy, sole or other delicate- to medium-texture fish fillets (about 3/4 inch thick)
Paprika
1
tablespoon chopped fresh or 1 teaspoon dried tarragon leaves
Lemon wedges
  1. In 10-inch nonstick skillet, cook fennel and onion in water over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover; simmer 10 minutes.
  2. Cut fish fillets into 4 serving pieces. Place on rice mixture. Cover; simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed.
  3. Sprinkle fish with paprika and tarragon. Serve with lemon wedges.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
With its broad, bulbous base and green, feathery foliage, fennel has a delicate, sweet flavor with a hint of anise. There is nothing that tastes quite like it, but you can try celery in place of fennel, if you like.

Nutrition Information:

1 Serving (1 Serving)
  • Calories 300
    • (Calories from Fat 20),
  • Total Fat 2 1/2g
    • (Saturated Fat 1/2g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 620mg;
  • Total Carbohydrate 44g
    • (Dietary Fiber 2g,
    • Sugars 1g),
  • Protein 26g;
Percent Daily Value*:
    Exchanges:
    • 2 1/2 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 1 Vegetable;
    • 2 1/2 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 0 Fat;
    Carbohydrate Choices:
    • 3;
    *Percent Daily Values are based on a 2,000 calorie diet.