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Lemony Fish Over Vegetables and Rice Recipe

Looking for an easy Lemony Fish over Vegetables and Rice recipe? Learn how to make Lemony Fish over Vegetables and Rice using healthy ingredients.


Submitted by 36tennis

Makes 4 servings



Betty Crocker's recipe but a tastier version http://www.bettycrocker.com/Recipes/Recipe.aspx?recipeId=7740&WidgetTracking=RecentlyViewed

Recipe Ingredients for Lemony Fish over Vegetables and Rice

6 ounces fried rice (rice and vermicelli mix with almonds and Oriental seasonings)
2 tablespoons butter
2 cups water
1/2 teaspoon grated lemon peel
5 oz frozen corn
5 oz frozen broccoli
5 oz red peppers
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
1 pound salmon, about 1/2 inch thick
2 servings (1/2 teaspoon) lemon-pepper seasoning
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley

Recipe Directions for Lemony Fish over Vegetables and Rice

  1. In 12-inch nonstick skillet, cook rice and butter 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.

  2. Stir in vegetables, garlic powder, and onion powder. 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.

Categories

Main Dish

Nutrition Facts
Serving Size 395.2g
Amount Per Serving
Calories
452
Calories from Fat
152
% Daily Value*
Total Fat
16.9g
26%
Saturated Fat
5.4g
27%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
590mg
25%
Potassium
794mg
23%
Total Carbohydrates
44.7g
15%
Dietary Fiber
3.3g
13%
Sugars
4.7g
Protein
31.7g
Vitamin A 39% Vitamin C 152%
Calcium 5% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in niacin
  • High in selenium
  • High in thiamin
  • Very high in vitamin B12
  • Very high in vitamin C
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