Recipe: Nutrition
Diabetes Appropriate
Egg-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Directions
Prep Time
10 minutes
Cook Time
35 minutes
Ready in
45 minutes
- In a medium saucepan bring broth to boiling. Add rice; cover and simmer 35 to 45 minutes or until tender and all of the liquid is absorbed.
- Meanwhile, in a large nonstick skillet cook walnuts over medium-high heat 5 to 6 minutes or just until light golden. Remove from skillet; set aside. Melt butter in same skillet over medium heat. Add onion; stir. Reduce heat to medium-low; cook, stirring occasionally, until onion is light golden, about 15 minutes.
- Rinse fillets; pat dry with paper towels. Season with salt and pepper to taste. Push onion slices to edge of pan; raise heat to medium-high. Add fillets; cook 5 minutes per side. Reduce heat to medium; cook, covered, 6 to 8 minutes more or until fish flakes easily with a fork.
- Fluff rice with a fork. Stir in walnuts and parsley; season with salt and pepper to taste. Serve fillets and onion slices with rice.
Nutritional Information
Serving Size
1
Per Serving
Calories 275, Calories Fat 54, Total Fat 6g, Saturated Fat 2g, Cholesterol 75mg, Sodium 302mg, Carbohydrate 30g, Protein 25g
Serving Size | 1 |
Calories | 275 |
Calories Fat | 54 |
Calories (fat) extra | 19 |
Total Fat | 6g |
Total Fat (extra) | 9 |
Saturated Fat | 2g |
Saturated Fat (extra) | 10 |
Cholesterol | 75mg |
Cholesterol (extra) | 25 |
Sodium | 302mg |
Sodium (extra) | 13 |
Potassium | 510mg |
Carbohydrate | 30g |
Carbohydrate (extra) | 10 |
Fiber | 2g |
Fiber (extra) | 10 |
Sugars | 2g |
Protein | 25g |
Vitamin A | 6IU |
Vitamin C | 7mg |
Vitamin C (extra) | 12 |
Iron | 2mg |
Iron (extra) | 2 |