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Orange Roughy with Rice

Total Time

Prep/Total Time: 25 min.


4 servings

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


  • 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


  1. 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.
  2. 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.
  3. Remove rice from the heat; let stand for 2 minutes. Serve with fish.

Nutrition Facts

1 each: 320 calories, 8g fat (1g saturated fat), 34mg cholesterol, 719mg sodium, 31g carbohydrate (4g sugars, 2g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1/2 fat.

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