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Skillet Fish and Vegetables

Skillet Fish and Vegetables
  • Prep 20 min
  • Total 20 min
  • Servings 4

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

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

Steps

Hide Images
  • 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 Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
0g
0%
Cholesterol
25mg
8%
Sodium
460mg
19%
Total Carbohydrate
33g
11%
Dietary Fiber
3g
12%
Sugars
2g
Protein
23g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
4%
4%
Calcium
6%
6%
Iron
6%
6%
Exchanges:
2 Starch; 2 Other Carbohydrate; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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