Cooking Index - Cooking Recipes & IdeasFish and Fennel Rice ( 6 points) Recipe - Cooking Index

Fish and Fennel Rice ( 6 points)

Serves: 4 people

Recipe Ingredients

1 lb 454g / 16ozSole or other lean fish fillets
1 cup 146g / 5.1ozChopped fennel (about 1/2 bulb)
1/4 cup 15g / 0.5ozChopped onion (about 1 small)
2 tablespoons 30mlWater
2 cups 474mlChicken broth
1 cup 160g / 5.6ozUncooked regular long-grain rice
1 cup 237mlShredded spinach (about 1 1/2 ounces)
  Paprika
1 tablespoon 15mlChopped fresh tarragon
  OR
1 teaspoon 5mlDried tarragon
  Lemon wedges

Recipe Instructions

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

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

Click a star to rate this recipe.