Snapper with Vegetable Medley Recipe
Snapper with Vegetable Medley Recipe photo by Taste of Home

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
TOTAL TIME: Prep: 15 min. Cook: 55 min.
MAKES:4 servings
TOTAL TIME: Prep: 15 min. Cook: 55 min.
MAKES: 4 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
  3. 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.
Originally published as Snapper with Vegetable Medley in Light & Tasty October 2005, p23

Nutritional Facts

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.

Light-Bodied White Wine

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

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