Fish, Lemon Broccoli, served with Rice Recipe

Name: Fish, Lemon Broccoli, served with Rice
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 ounce sole fillets, raw; 1 tablespoon lemon juice Safeway 4 ct For $5.00 thru 02/09; 1/8 teaspoon ground black pepper; 1 broccoli spears; 1 ounce VELVEETA LIGHT Reduced Fat Pasteurized Prepared Cheese Product; 1 ounce fat-free milk; 1/8 teaspoon dill weed; 1/8 teaspoon lemon zest Safeway 4 ct For $5.00 thru 02/09; 1/2 cup MINUTE Premium White Rice, uncooked; 1 tablespoon trans fat free canola soft margarine; 1 peach; 1/2 cup lowfat frozen yogurt

Servings: persons

3 ounce sole fillets, raw
1 tablespoon lemon juice Safeway 4 ct For $5.00 thru 02/09
1/8 teaspoon ground black pepper
1 broccoli spears
1 ounce VELVEETA LIGHT Reduced Fat Pasteurized Prepared Cheese Product
1 ounce fat-free milk
1/8 teaspoon dill weed
1/8 teaspoon lemon zest Safeway 4 ct For $5.00 thru 02/09
1/2 cup MINUTE Premium White Rice, uncooked
1 tablespoon trans fat free canola soft margarine
1 peach
1/2 cup lowfat frozen yogurt

1
Sprinkle fillet with lemon juice and pepper.
2
Trim broccoli; steam until crisp tender - about 1 to 3 minutes.
3
Arrange broccoli spears on narrow end of fish fillet; roll up.
4
Secure with toothpick.
5
Place, seam-side down, in microwavable dish; cover (but leave a small opening for vent).
6
Microwave on HIGH 5 to 7 minutes or until fish flakes easily with fork.
7
Combine cheese, skim milk (1 ounce = 2 tablespoons), dill, and grated lemon peel in a separate microwavable bowl; microwave 2 to 3 minutes or until sauce is smooth, stirring after each minute.
8
Prepare rice according to package instructions; top with margarine when rice has finished cooking.
9
Remove toothpicks from fish roll-ups when ready to serve, and top with sauce; serve rice on the side.
10
Slice a fresh peach (or 2 halves canned in juice) and top with measured amount of low-fat frozen yogurt for a perfect finish to this meal.

143

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 3 ounce sole fillets, raw, 1 tablespoon lemon juice Safeway 4 ct For $5.00 thru 02/09, 1/8 teaspoon ground black pepper, 1 broccoli spears, and more.

Yes, Fish, Lemon Broccoli, served with Rice falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Fish, Lemon Broccoli, served with Rice

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