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Orange Roughy with Rice

 Orange Roughy with Rice
Orange roughy is a great fish for this mild, yet tasty meal. Flounder, sole or red snapper will also work in this recipe.
4 ServingsPrep/Total Time: 25 min.


  • 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


  • 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.

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Orange Roughy with Rice (continued)

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.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.