Snapper with Vegetable Medley Recipe

Nutrition Facts

  • One serving:
  • 1 fish fillet with 3/4 cup vegetable mixture and 1/2 cup rice
  • Calories:
  • 353
  • Fat:
  • 6 g
  • Saturated Fat:
  • 1 g
  • Cholesterol:
  • 50 mg
  • Sodium:
  • 305 mg
  • Carbohydrate:
  • 41 g
  • Fiber:
  • 5 g
  • Protein:
  • 34 g
  • Diabetic Exchange:
  • 4 very lean meat, 2 starch, 2 vegetable, 1/2 fat.


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Snapper with Vegetable Medley

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Here are three savory items from one recipe. It's my typical Friday dinner when a quick delicious meal is the order of the day. The herbed rice perfectly complements the colorful veggie stir-fry and tender fish fillets. -Mary Ann Palestino of Brooklyn of New York

SERVINGS: 4

CATEGORY: Lower Fat

METHOD: Stir-Fry

TIME: Prep: 15 min. Cook: 55 min.

Ingredients:

  • 1-1/2 cups water
  • 3/4 cup uncooked brown rice
  • 1-1/2 teaspoons reduced-sodium beef bouillon granules
  • 1-1/2 teaspoons dried parsley flakes
  • 1-1/2 teaspoons dried minced onion
  • 1/4 teaspoon garlic powder
  • 1 medium red onion, thinly sliced
  • 2 garlic cloves, minced
  • 2 teaspoons canola oil
  • 1/2 pound fresh snow peas
  • 1-1/2 cups shredded carrots
  • 1 tablespoon balsamic vinegar
  • 4 red snapper fillets (5 ounces each)
  • 2 teaspoons blackening seasoning

Directions:

In a saucepan, combine the first six ingredients. Bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until rice is tender.
    Meanwhile, in a large nonstick skillet coated with cooking spray, cook onion and garlic in oil over medium-high heat for 2 minutes. Add snow peas; cook for 2 minutes. Add carrots; cook 2 minutes longer or until vegetables are tender. Stir in vinegar. Remove and keep warm.
    Sprinkle both sides of fillets with blackening seasoning. In the same skillet, cook fillets over medium-high heat for 4 minutes on each side or until fish flakes easily with a fork. Serve with rice and vegetables. Yield: 4 servings.


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