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Fish and Rice
Source: dLife

Cajun-flavored one-dish dinner with whitefish and vegetables.

Prep Time: 5 minutes
Cook Time: 30 minutes
Difficulty: Intermediate

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 320.2
Total Carbs 27.8 g
Dietary Fiber 3.0 g
Sugars 4.8 g
Total Fat 1.8 g
Saturated Fat 0.3 g
Unsaturated Fat 0.6 g
Potassium 430.4 mg
Protein 45.2 g
Sodium 442.1 mg
Dietary Exchanges
, 2 Vegetables , 1 1/2 Starch , 5 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Ingredients Directions
  1. Sauté the onion and green pepper for 5 minutes in a skillet sprayed with butter-flavored cooking spray.
  2. Stir in the tomato sauce, Tabasco sauce, garlic, Brown Sugar Twin, parsley flakes, and fish pieces.
  3. Lower the heat, cover, and let simmer for 20 to 25 minutes.
  4. To serve, put half a cup of rice on a plate and spoon about 1 cup sauce over the top.

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