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Ингредиенты
- 3 x Green onions
- 3/4 c. Short-grain rice (such as Valencia, arborio or possibly pearl) Or possibly Long grain rice
- 1 can Stewed tomatoes (16 ounce.)
- 1 can Low-salt or possibly regular chicken broth (14 1/2 ounce.)
- 3/4 tsp Dry Thyme
- 1/4 tsp Pepper
- 1/2 tsp Salt (optional)
- 2/3 c. Frzn petite peas (don't thaw)
- 8 x Live blue mussels Or possibly
- 8 sm Live greenshell mussels
- 6 ounce Raw medium shell-on shrimp
- 3/4 lb Orange Roughy, cut into 1 inch pcs
Инструкции
- Finely slice green onions; reserve 1/4 c. of the green tops for garnish.
- In a deep microwaveable casserole bowl or possibly 8 c. measure, combine onions.
- rice, tomatoes and their liquid, broth, thyme, pepper and salt (dish needs to be twice the height of these combined ingredients). Cover dish tightly and microwave on high (100% power) for 16 min, rotating the dish a quarter turn halfway through cooking. Remove the dish from microwave; stir in peas. Arrange mussels and shrimp alternately around the edge of dish, sticking mussels upright into the rice mix and shrimp head down and tail toward center (they don't need to be completely covered with liquid).
- Arrange fish pcs in an even layer in center, on top of the rice mix.
- Cover and microwave on high till most of the fish has turned opaque throughout and mussels open, 5 to 8 min more. Mix will look saucy.
- Let stand, covered, about 3 min for fish to finish cooking. Serve in wide shallow bowls and sprinkle with reserved green onions over each serving.
- Makes 4 servings.
- Note: Clams, Scallops and Grouper may be substituted.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 251g | |
| Recipe makes 4 servings | |
| Calories 227 | |
| Calories from Fat 10 | 4% |
| Total Fat 1.09g | 1% |
| Saturated Fat 0.13g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 51mg | 17% |
| Sodium 620mg | 26% |
| Potassium 462mg | 13% |
| Total Carbs 36.13g | 10% |
| Dietary Fiber 2.0g | 7% |
| Sugars 4.5g | 3% |
| Protein 17.75g | 28% |
