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Lemony Fish over Vegetables and Rice

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By Betty Crocker Kitchens
Updated Aug 12, 2010
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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
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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

  • Step 
    1
    In 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.
  • Step 
    2
    Stir 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;
*Percent Daily Values are based on a 2,000 calorie diet.

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