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
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
-
Step1In 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.
-
Step2Cut 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.
-
Step3Sprinkle 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
3Tips from the Betty Crocker Kitchens
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