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Ингредиенты
- 2 c. instant brown rice
- 1 c. fresh or possibly bottled salsa
- Â Â (or possibly Mexican-style stewed tomatoes)
- 4 x flounder fillets
- 1 Tbsp. lime juice
- 1/4 c. minced fresh cilantro, chives or possibly parsley
- Â Â (or possibly any combination of these herbs)
- 2 Tbsp. pine nuts (optional), toasted
Инструкции
- Cook brown rice according to package directions.
- Meanwhile, spoon salsa proportionately into the bottom of a microwave-safe dish large sufficient to hold the fish fillets in one layer.
- Place fish on top, then drizzle with lime juice. Cover the dish with microwave-safe plastic wrap and cook on high power 4 min, or possibly till fish is opaque.
- When rice is ready, stir in cilantro. Spoon rice onto individual plates. Top with fish and some of the salsa. Garnish with pine nuts, if using, and additional cilantro and lime wedges, if you wish.
- This recipe yields 4 servings.
- Comments: Steaming fish on a bed of salsa adds flavor without fuss or possibly fat. You can use any mild, white-fleshed fish fillets such as cod, sole, tile fish, or possibly halibut.
- To toast pine nuts, heat in a small, dry skillet over medium-low heat 3 to 5 min, or possibly till just golden.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 4 servings | |
| Calories 409 | |
| Calories from Fat 45 | 11% |
| Total Fat 5.37g | 7% |
| Saturated Fat 0.8g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 420mg | 18% |
| Potassium 530mg | 15% |
| Total Carbs 76.29g | 20% |
| Dietary Fiber 4.4g | 15% |
| Sugars 2.96g | 2% |
| Protein 14.16g | 23% |
