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Fish and Rice Bundles

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Fish and Rice Bundles
  • Prep Time 35 min
  • Total Time 35 min
  • Servings 4
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These fish and rice bundles are baked, and can be put together as a dinner in 35 minutes.

Ingredients

1
box (6.25 oz) quick-cooking white and wild rice mix
4
sole or flounder fillets, each about 9 x 4 inches (3/4 to 1 lb)
Paprika
Lemon wedges, if desired

Directions

  • 1 Heat oven to 450° F. Line 15 x 10-inch pan with sides with foil. Cook rice as directed on box.
  • 2 Spoon 3/4 cup cooked rice mixture down center of each sole fillet. Starting at narrow end, roll up each; secure with toothpick. With pancake turner, place roll-ups in pan. Sprinkle lightly with paprika. Cover loosely with foil.
  • 3 Bake 15 to 20 minutes or until fish flakes easily with fork. If desired, garnish with lemon wedges.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
160
(
Calories from Fat
10
)
Daily Value
Total Fat
1g
2%
(
Saturated Fat
0g
0%
,
Trans Fat
0g
)
Cholesterol
40mg
13%
Sodium
340mg
14%
Potassium
240mg
7%
Total Carbohydrate
20g
7%
(
Dietary Fiber
0g
0%
,
Sugars
0g
)
Protein
16g
Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
6%
6%
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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