Directions:
- In a medium saucepan, bring the broth and 1 tablespoon butter to a boil.
- Stir in the rice and carrots, cover the pan and simmer for 12 minutes. Stir in the peas and scallions and cook for 4 minutes.
- Remove from the heat and fluff with a fork. Stir in the parsley and dill.
- While the rice cooks, in a large skillet, melt the remaining 1 tablespoon butter in the EVOO, 1 turn of the pan.
- Season the fish with salt and pepper and dust lightly with flour. Add the fish to the skillet and cook, turning once, until golden and firm, 3 to 4 minutes on each side.
- Squeeze the lemon over the cooked fish. Top with the nuts and serve with the veggie rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 351.48 Kcal (1472 kJ) | ||
| Calories from fat | 159.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.71g | 27% | |
|---|---|---|---|
| Cholesterol | 100.32mg | 33% | |
| Sodium | 529.52mg | 22% | |
| Potassium | 877.83mg | 19% | |
| Total Carbs | 11.23g | 4% | |
| Sugars | 4.15g | 17% | |
| Dietary Fiber | 4.21g | 17% | |
| Protein | 38.43g | 77% | |
| Vitamin C | 28mg | 47% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 3.2mg | 18% | |
| Calcium | 81.4mg | 8% | |
| Amount Per 100 g | |||
| Calories | 92.34 Kcal (387 kJ) | ||
| Calories from fat | 41.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.65g | 27% | |
|---|---|---|---|
| Cholesterol | 26.35mg | 33% | |
| Sodium | 139.11mg | 22% | |
| Potassium | 230.62mg | 19% | |
| Total Carbs | 2.95g | 4% | |
| Sugars | 1.09g | 17% | |
| Dietary Fiber | 1.11g | 17% | |
| Protein | 10.1g | 77% | |
| Vitamin C | 7.3mg | 47% | |
| Vitamin A | 0.1mg | 13% | |
| Iron | 0.8mg | 18% | |
| Calcium | 21.4mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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