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Orange Roughy with Rice Recipe

Photo by: Taste of Home Orange Roughy with Rice Recipe

Orange roughy is a great fish for this mild, yet tasty meal. Flounder, sole or red snapper will also work in this recipe.

This recipe is:

Quick

Diabetic Friendly

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Orange Roughy with Rice Recipe

Prep/Total Time: 25 min.

Yield: 4 Servings

15 10 25

Ingredients

1 package (5.7 ounces) instant creamy chicken-flavored rice and sauce mix
2 cups water
1 tablespoon butter, optional
1 cup fresh broccoli florets
1/4 teaspoon onion salt
1/4 teaspoon pepper
1/8 teaspoon dill weed
1/8 teaspoon paprika
4 orange roughy fillets (6 ounces each)
1 tablespoon olive oil

Directions

In a large saucepan, combine the rice mix, water and butter if desired. Bring to a boil; stir in broccoli. Reduce heat; cover and simmer for 7 minutes or until rice is tender.
Meanwhile, combine the onion salt, pepper, dill and paprika; sprinkle over fillets. In a large skillet, cook fillets in oil over medium heat for 4-6 minutes on each side or until fish flakes easily with a fork.
Remove rice from the heat; let stand for 2 minutes. Serve with fish. Yield: 4 servings.

Nutritional Facts 1 fillet with 3/4 cup rice (calculated without butter) equals 320 calories, 8 g fat (1 g saturated fat), 34 mg cholesterol, 719 mg sodium, 31 g carbohydrate, 2 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.

Originally published as Orange Roughy with Rice in Simple & Delicious March/April 2008, p7

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