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Snapper with Vegetable Medley Recipe

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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

This recipe is:

Healthy

Diabetic Friendly

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Snapper with Vegetable Medley Recipe

Prep: 15 min. Cook: 55 min.

Yield: 4 Servings

15 55 70

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.

Nutritional Analysis: 1 fish fillet with 3/4 cup vegetable mixture and 1/2 cup rice equals 353 calories, 6 g fat (1 g saturated fat), 50 mg cholesterol, 305 mg sodium, 41 g carbohydrate, 5 g fiber, 34 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 vegetable, 1/2 fat.

Originally published as Snapper with Vegetable Medley in Light & Tasty October 2005, p23

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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