Number of servings: 4
Calories per serving: 549
Preparation time: 30 min
Total time: 30 min
Ingredients
1 tsp lemon juice
1 tsp Worcestershire sauce
1 tsp paprika
1 tsp thyme
1⁄2 tsp garlic powder
1⁄2 tsp onion powder
1⁄2 tsp salt, divided
2 cups instant brown rice, cooked according to directions without salt or fat
Nonstick cooking spray
1 1⁄2 tbsp olive oil, divided
8 green onions, sliced
1 cup diced red bell pepper
1 cup diced green bell pepper
3⁄4 cup frozen whole-kernel corn
1 (15-oz) can low-sodium kidney beans, drained and rinsed
1 1⁄2 lb red snapper fillets
1⁄4 cup water
1⁄4 cup chopped fresh parsley
*Nutrition values are estimates. Actual nutrition values may vary depending on specific types and amounts of ingredients used.
Reading the Nutrition Facts Labels
Directions
1. In a small bowl, combine lemon juice, Worcestershire sauce, paprika, thyme, garlic powder, onion powder, and 1⁄4 tsp salt. Mix into a paste and spread evenly to coat 1 side of the snapper fillets. Set aside.
2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add 1⁄2 tbsp olive oil. When oil is hot, add green onions and bell peppers. Sauté 1 minute. Add corn and cook 2 minutes.
3. Add kidney beans and remaining 1⁄4 tsp salt. Mix well and stir 1 minute to heat through. Mix in hot cooked brown rice. Cover. Set aside and keep warm.
4. Spray another large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add remaining 1 tbsp olive oil. When oil is hot, add fillets coated side down. Cook 3 to 4 minutes. Turn and cook 2 to 3 minutes longer. Add water to the skillet and spoon liquid over fish.
5. Serve fillets with confetti rice and top both with parsley.
Makes 4 servings.
https://www.merckengage.com/
Posted By: Cheer Leader
Tuesday, February 28th 2017 at 11:15AM
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