Skillet Fish and Vegetables

Looking for a seafood dinner? Then check out this flavorful fish and vegetables skillet recipe that is ready in 20 minutes.

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4

Ingredients

1
(14 1/2-oz.) can ready-to-serve chicken broth
1
cup fresh baby carrots, quartered lengthwise
1/2
cup chopped celery
1
tablespoon dried parsley flakes
1 3/4
cups uncooked instant brown rice
1
lb. orange roughy fillets
1/4
teaspoon garlic-pepper blend

  • 1 In 12-inch nonstick skillet, combine broth, carrots, celery and parsley flakes. Bring to a boil. Reduce heat to medium-low; cover and cook 3 minutes.
  • 2 Uncover skillet; return to a boil. Stir in rice. Top with orange roughy fillets; sprinkle with garlic-pepper blend. Reduce heat to medium-low; cover and cook 10 to 15 minutes or until liquid is absorbed and center of fish flakes easily with fork. Garnish with fresh parsley sprigs if desired.

Expert Tips

This attractive combination of brown rice, fish and vegetables, prepared in one skillet, minimizes clean-up time.

Like instant long grain white rice, instant brown rice has been partially cooked and dehydrated, so it cooks quickly. It is a good choice for a skillet meals with fish, which also cooks quickly.

Another mild fish, such as sole, can be used in place of the orange roughy.

Fish is done when the flesh is flaky and opaque and the juices are milk-white.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
250
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
0g,
0%
),
Cholesterol
25mg
25%;
Sodium
460mg
460%;
Total Carbohydrate
33g
33%
(Dietary Fiber
3g
3%
  Sugars
2g
2%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
4%;
Calcium
6%;
Iron
6%;
Exchanges:
2 Starch; 2 Other Carbohydrate; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.