Fish and Fennel Rice ( 6 points) Recipe - Cooking Index
Fish and Fennel Rice ( 6 points) Recipe - Cooking Index
| 1 lb | 454g / 16oz | Sole or other lean fish fillets |
| 1 cup | 146g / 5.1oz | Chopped fennel (about 1/2 bulb) |
| 1/4 cup | 15g / 0.5oz | Chopped onion (about 1 small) |
| 2 tablespoons | 30ml | Water |
| 2 cups | 474ml | Chicken broth |
| 1 cup | 160g / 5.6oz | Uncooked regular long-grain rice |
| 1 cup | 237ml | Shredded spinach (about 1 1/2 ounces) |
| Paprika | ||
| 1 tablespoon | 15ml | Chopped fresh tarragon |
| OR | ||
| 1 teaspoon | 5ml | Dried tarragon |
| Lemon wedges |
Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in
10-inch nonstick skillet over medium heat about 4 minutes, stirring
occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to
boiling; reduce heat. Cover and simmer 10 minutes.
Place fish on rice mixture. Cover and simmer 8 to 10 minutes longer or
until
fish flakes easily with fork and liquid is absorbed. Sprinkle fish with
paprika and tarragon. Serve with lemon wedges.
Description:
"The anise flavor of fennel is a perfect complement to tarragon and
spinach."
Copyright:
"© General Mills, Inc. 1998."
Per serving: 304 Calories (kcal); 2g Total Fat; (7% calories from fat);
28g
Protein; 40g Carbohydrate; 54mg Cholesterol; 494mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0
Fruit;
0 Fat; 0 Other Carbohydrates
Shared by: S. May; PointsTowardSuccess
Source:
Mr. Paul Newman's, Newman's Own Cookbook
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