Lemony Fish Over Vegetables And Rice

Prep Time:10 Mins | Total Time:33 Mins | Makes:4

This light, lemony, refreshing meal uses just one skillet and is ready in minutes!

3/4 cup (175 mL) uncooked converted white rice

1 tbsp (15 mL) canola oil

2 cups (500 mL) water

1/2 tsp (2 mL) grated lemon peel

3 cups (750 mL) Green Giant* VALLEY SELECTIONS* Frozen Cut Broccoli

1 1/2 cups (375 mL) Green Giant* Niblets Frozen Whole Kernel Corn

1/4 cup (50 mL) chopped red pepper

1 lb (500 g) mild-flavoured fish fillets, about 1/2-inch (1 cm) thick

1/2 tsp (2 mL) lemon-pepper seasoning

1 tbsp (15 mL) lemon juice

2 tbsp (25 mL) chopped fresh parsley

In a 12-inch (30 cm) non-stick skillet, cook rice and oil over medium heat 2 to 3 minutes, stirring occasionally. Stir in water and lemon peel. Heat to boiling; reduce heat. Cover and simmer 10 minutes.
Stir in vegetables. Heat to boiling, stirring occasionally. Cut fish into 4 serving pieces; arrange on rice mixture. Sprinkle fish with lemon-pepper seasoning; drizzle with lemon juice. Reduce heat. Cover and simmer 8 to 10 minutes or until fish flakes easily with fork and vegetables are tender.
Sprinkle with parsley.

Valley Selections* Cut Broccoli

Tip: Substitution: No lemon–pepper seasoning on hand? Just add 1/8 tsp (0.5 mL) pepper and 1/2 tsp (2 mL) grated lemon peel.

1 Serving: Calories 230; ( Calories from Fat 65 ); Total Fat 7g ( Saturated Fat 1g , Trans Fat ncg ) ; Cholesterol 55mg; Sodium 330mg; Total Carbohydrate 22g ( Dietary Fiber 3g , Sugars ncg ); Protein 23g Percent Daily Value* : Vitamin A 38%; Vitamin C 72%; Calcium 4%; Iron 6%

*Percent Daily Values are based on a 2,000 calorie diet.