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Lemony Fish over Vegetable and Rice*




Source of Recipe


Betty Crocker's Diabetes Cookbook: Everyday Meals Easy as 1-2-3


List of Ingredients





1 pkg (6.2 ozs) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
2 tbsps butter or margarine
2 cups water
1/2 tsp grated lemon peel
1 bay (1 lb) frozen corn, broccoli and red peppers
1 lb mild-flavored fish fillets (such as cod, flounder, sol or walleye pike), about 1/2 inch thick
1/2 tsp lemon pepper
2 tbsps chopped fresh parsley

Cook rice and butter in 12-inch nonstick skillet 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. Stir in frozen
vegetables. Heat to boiling, stirring occasionally. Cut fish into 4
serving pieces; arrange on rice mixture. Sprinkle fish with lemon
pepper; 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.

Serves 4
230 Calories;7g Fat;3g Fiber;55mg chol;330mg Sodium;23mg Protein;22g Carbs
Exchanges: 1 Starch; 2-1/2 Lean Meat; 1 Vegetable




Recipe