Lemony Fish, Broccoli and Rice

Lemony Fish, Broccoli and Rice

NUTRITIONAL INFORMATION

[typical values per 100g]:

Calories: 613

Protein: 54.0 g

Carbohydrates: 72.7 g

Sugars: 16.6 g

Fat: 12 g

Saturated Fat: 3.7 g

Fiber: 7.2 g

Sodium: 579.6 mg

Preparation: 10 Minutes

Cook Time: 20 Minutes

Serves: 1

Storage Info: N/A

1. Prepare rice according to package directions, replacing 4 ounces ( ½  cup) of the water with chicken stock.

2. Wash lemon and grate ¼ teaspoon of the peel for lemon zest.

3. When rice is done cooking, stir in lemon zest, butter and almonds.

4. Meanwhile, prepare fish. First preheat oven to 450°F. Spray broiler-rack pan with non-stick cooking spray.

5. Sprinkle fish with lemon pepper and drizzle with ½ teaspoon of fresh lemon juice (squeeze lemon).

6. Place fish on prepared rack in broiler pan and bake uncovered for about 15 minutes, or until fish flakes easily with a fork.

7. Steamed broccoli may be prepared while rice and fish are cooking. Wash and trim broccoli spears.

8. Steam broccoli on stovetop or in microwave on high setting until crisp-tender. Sprinkle with fresh lemon juice prior to serving.

9. Sprinkle fish with parsley, and serve with almond rice, steamed broccoli, and a glass of cold milk.

Nutrition Bug Value

INGREDIENTS:

⅓  cup brown rice, uncooked

4 fl oz chicken broth, fat-free, low-sodium 

½ lemon

1 tsp unsalted butter

1 tbsp almonds, slivered 

6 oz cod, raw

¾ tsp lemon pepper seasoning

4 broccoli spears, raw

¼ tsp parsley, dried

8 fl oz milk, fat-free