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Orange Roughy with Fennel Rice

  • Prep 10 min
  • Total 20 min
  • Servings 4
  • Pinterest
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Dinner ready in 20 minutes! Enjoy this mouth-watering fish cooked with rice, spinach and fennel – a hearty meal! MORE + LESS -

Ingredients

1
cup chopped fennel bulb
1
small onion, chopped (1/4 cup)
2
tablespoons water
2
cups chicken broth
1
cup uncooked regular long-grain white rice
1
cup shredded fresh spinach
1
lb orange roughy, sole or other delicate- to medium-texture fish fillets (about 3/4 inch thick)
Paprika
1
tablespoon chopped fresh or 1 teaspoon dried tarragon leaves
Lemon wedges

Steps

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  • 1
    In 10-inch nonstick skillet, cook fennel and onion in water over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling; reduce heat. Cover; simmer 10 minutes.
  • 2
    Cut fish fillets into 4 serving pieces. Place on rice mixture. Cover; simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed.
  • 3
    Sprinkle fish with paprika and tarragon. Serve with lemon wedges.

Expert Tips

With its broad, bulbous base and green, feathery foliage, fennel has a delicate, sweet flavor with a hint of anise. There is nothing that tastes quite like it, but you can try celery in place of fennel, if you like.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
20
% Daily Value
Total Fat
2 1/2g
4%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
55mg
18%
Sodium
620mg
26%
Potassium
630mg
18%
Total Carbohydrate
44g
15%
Dietary Fiber
2g
8%
Sugars
1g
Protein
26g
% Daily Value*:
Vitamin A
20%
20%
Vitamin C
6%
6%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.

© 2017 ®/TM General Mills All Rights Reserved

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