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Orange Roughy with Fennel Rice

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  • Prep Time 10 min
  • Total Time 20 min
  • Servings 4
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Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel – a hearty meal!

Ingredients

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

Directions

  • 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.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
Calories from Fat
20
% Daily Value
Total Fat
2 1/2g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
620mg
26%
Total Carbohydrate
44g
15%
Dietary Fiber
2g
8%
Sugars
1g
Protein
26g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
6%
6%
Calcium
6%
6%
Iron
15%
15%
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 Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

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