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Orange Roughy with Fennel Rice

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By Betty Crocker Kitchens
Updated Sep 24, 2015
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Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel – a hearty meal!

Orange Roughy with Fennel Rice

  • Prep Time 10 min
  • Total 20 min
  • Servings 4
  • Ingredients 10
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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

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Sprinkle fish with paprika and tarragon. Serve with lemon wedges.

Nutrition

300 Calories
2 1/2g Total Fat
26g Protein
44g Total Carbohydrate
1g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
20
Total Fat
2 1/2g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
620mg
26%
Potassium
630mg
18%
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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