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Flounder Fillets over Zesty Lemon Rice


Flounder Fillets over Zesty Lemon Rice

Flounder Fillets over Zesty Lemon Rice

Yield

Makes 6 servings

Ingredients

1/4 cup butter
3 tablespoons fresh lemon juice
2 teaspoons chicken bouillon granules
1/2 teaspoon black pepper
1 cup cooked rice
1 package (10 ounces) frozen chopped broccoli, thawed
1 cup (4 ounces) shredded sharp Cheddar cheese
1 pound flounder fillets
1/2 teaspoon paprika

Preparation

  1. Preheat oven to 375°F. Spray 2-quart casserole with nonstick cooking spray.
  2. Melt butter in small saucepan over medium heat. Add lemon juice, bouillon granules and pepper; cook and stir 2 minutes or until bouillon granules dissolve.
  3. Combine rice, broccoli, cheese and 1/4 cup lemon sauce in medium bowl; spread on bottom of prepared dish. Place fillets over rice mixture. Pour remaining lemon sauce over fillets.
  4. Bake, uncovered, 20 minutes or until fish flakes easily when tested with fork. Sprinkle evenly with paprika.

Nutritional Information

Sodium 650 mg
Protein 25 g
Fiber 1 g
Carbohydrate 12 g
Cholesterol 61 mg
Total Fat 12 g
Calories 263

Dietary Exchange

Meat 3
Vegetable 1
Starch 1/2
Fat 1

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