Directions:
- Preheat oven to 375.
- In medium bowl, combine rice, broccoli and cheese.
- In small bowl, combine margarine, lemon juice, salt and pepper; add 1/4 CUP ONLY to broccoli mixture.
- Place equal amounts of broccoli mixture on fillets; roll up.
- Place seam side down in shallow baking dish; pour remaining margarine mixture over roll-ups.
- Bake 20 minutes or until fish flakes with fork.
- Garnish with paprika if desired.
- Microwave: Prepare fish as above. Arrange in shallow baking dish.
- Cook tightly covered on HIGH for 10-12 minutes or until fish flakes with fork, rotating dish once.
- Serve as above.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 476.98 Kcal (1997 kJ) | ||
| Calories from fat | 293.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.66g | 50% | |
|---|---|---|---|
| Cholesterol | 14.83mg | 5% | |
| Sodium | 790.12mg | 33% | |
| Potassium | 736.69mg | 16% | |
| Total Carbs | 15.67g | 5% | |
| Sugars | 1.82g | 7% | |
| Dietary Fiber | 7.34g | 29% | |
| Protein | 30.54g | 61% | |
| Vitamin C | 6.3mg | 11% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.7mg | 15% | |
| Calcium | 212.9mg | 21% | |
| Amount Per 100 g | |||
| Calories | 278.25 Kcal (1165 kJ) | ||
| Calories from fat | 171.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.05g | 50% | |
|---|---|---|---|
| Cholesterol | 8.65mg | 5% | |
| Sodium | 460.93mg | 33% | |
| Potassium | 429.76mg | 16% | |
| Total Carbs | 9.14g | 5% | |
| Sugars | 1.06g | 7% | |
| Dietary Fiber | 4.28g | 29% | |
| Protein | 17.82g | 61% | |
| Vitamin C | 3.7mg | 11% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.5mg | 15% | |
| Calcium | 124.2mg | 21% | |
* 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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