recipes
Parmesan-Crusted Fish over Tarragon Vegetable Rice
Fish With Vegetables & Rice Recipe
🕒 Total Time: 35 minutes
🥘 Yield: 4 servings
🍽️ Category: Rice
🔍 Keywords: Vegetable, Healthy, Microwave, < 60 Mins
Description:
Indulge in the delightful combination of tender fish, vibrant vegetables, and fluffy rice with this easy-to-follow recipe. Perfect for a quick and nutritious meal, this dish is sure to become a family favorite.
Ingredients:
- 4 celery stalks
- 1 green onion
- 1/4 green pepper (or sweet red pepper for a sweeter flavor)
- 1/3 cup water
- 2 teaspoons dried tarragon
- 1/8 cup chicken broth
- 1 cup quick-cooking white rice
- 1 cup grated Parmesan cheese
Nutritional Information (per serving):
- Calories: 224.2
- Fat: 3.2g
- Saturated Fat: 1.4g
- Cholesterol: 52.2mg
- Sodium: 376.8mg
- Carbohydrates: 21.9g
- Fiber: 1.2g
- Sugar: 1.1g
- Protein: 25.3g
Instructions:
| Step | Description |
|---|---|
| 1 | Thaw the fish, if frozen. |
| 2 | In a 2-quart casserole dish, combine the celery, green onion, green or sweet red pepper, water, and dried tarragon. |
| 3 | Cook, covered, on 100% power (high) in the microwave for 3 to 5 minutes or until the vegetables are tender, stirring once halfway through. |
| 4 | Stir in the chicken broth. |
| 5 | Cook, uncovered, on high for 4 to 6 minutes or until the mixture boils. |
| 6 | Stir in the rice, cover, and let stand for 5 minutes. |
| 7 | Stir in the grated Parmesan cheese. |
| 8 | Spread the rice mixture evenly in an 8x8x2-inch baking dish. |
| 9 | Arrange the fish fillets on top of the rice. |
| 10 | Cook, covered with vented clear plastic wrap, on high for 4 to 7 minutes or until the fish flakes easily when tested with a fork. |
