Directions:
- Thaw fish, if frozen.
- In a 2-quart casserole combine celery, green onion, green or sweet red pepper, water, and tarragon.
- Cook, covered, on 100% power (high) for 3 to 5 minutes or till tender, stirring once.
- Stir in chicken broth.
- Cook, uncovered, on high for 4 to 6 minutes or till mixture boils.
- Stir in rice.
- Cover and let stand for 5 minutes.
- Stir in cheese.
- Spread rice mixture evenly in an 8 x 8 x 2-inch baking dish.
- Arrange fish atop rice.
- Cook, covered with vented clear plastic wrap, on high for 4 to 7 minutes or till fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 283.72 Kcal (1188 kJ) | ||
| Calories from fat | 53.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.99g | 9% | |
|---|---|---|---|
| Cholesterol | 13.44mg | 4% | |
| Sodium | 451.82mg | 19% | |
| Potassium | 252.78mg | 5% | |
| Total Carbs | 46.36g | 15% | |
| Sugars | 1.89g | 8% | |
| Dietary Fiber | 1.61g | 6% | |
| Protein | 9.33g | 19% | |
| Vitamin C | 15.3mg | 25% | |
| Iron | 2.3mg | 13% | |
| Calcium | 99.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 148.16 Kcal (620 kJ) | ||
| Calories from fat | 28.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.13g | 9% | |
|---|---|---|---|
| Cholesterol | 7.02mg | 4% | |
| Sodium | 235.94mg | 19% | |
| Potassium | 132mg | 5% | |
| Total Carbs | 24.21g | 15% | |
| Sugars | 0.98g | 8% | |
| Dietary Fiber | 0.84g | 6% | |
| Protein | 4.87g | 19% | |
| Vitamin C | 8mg | 25% | |
| Iron | 1.2mg | 13% | |
| Calcium | 51.8mg | 10% | |
* 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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