You're minutes away from a lemony, light and refreshing meal in a skillet.
Lemony Fish over Vegetables and Rice
- Prep Time 15 min
- Total 35 min
- Servings 4
- Ingredients 9
Ingredients
- 1 package (6.2 ounces) fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
- 2 tablespoons margarine or butter
- 2 cups water
- 1/2 teaspoon grated lemon peel
- 1 bag (1 pound) frozen corn, broccoli and red peppers
- 1 pound mild-flavored fish fillets, about 1/2 inch thick
- 1/2 teaspoon lemon-pepper seasoning
- 1 tablespoon lemon juice
- 2 tablespoons chopped fresh parsley
Instructions
-
Step1In 12-inch nonstick skillet, cook rice and margarine 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.
-
Step2Stir in vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces; arrange on rice mixture. Sprinkle fish with lemon-pepper seasoning; 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.
Nutrition
230
Calories
7g
Total Fat
23g
Protein
22g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 65
- Total Fat
- 7g
- 0%
- Saturated Fat
- 1g
- 0%
- Cholesterol
- 55mg
- 0%
- Sodium
- 330mg
- 0%
- Total Carbohydrate
- 22g
- 0%
- Dietary Fiber
- 3g
- 0%
- Protein
- 23g
% Daily Value*:
- Vitamin A
- 38%
- 38%
- Vitamin C
- 72%
- 72%
- Calcium
- 4%
- 4%
- Iron
- 6%
- 6%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;Tips from the Betty Crocker Kitchens
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