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Fish and Rice Bake

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White fish baked in the oven in a lemony rice side dish made from ingredients most cooks keep on hand.

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Fish and Rice Bake

Fish and Rice Bake

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Serves 4

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1 cup water
1 cup instant brown rice
4 ounces broccoli
4 ounces celery
4 ounces onion
1 cup canned green beans
2 tablespoons & 2 teaspoons lemon juice
4 filets white fish
3 ounces shredded cheddar cheese

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  1. Preheat oven to 400 degrees.
  2. Put rice, water, celery, onion, and green beans in a baking dish. Sprinkle with lemon juice and stir.
  3. Arrange fish filets on top of rice and vegetables. Sprinkle with shredded cheese.
  4. Bake in oven for 20 minutes or until liquid has been absorbed by rice and cheese is slightly crispy on top.
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Nutritional information for Fish and Rice Bake

Calories: 339
Calories from Fat: 94

% Daily Value*
Total Fat 10.5g 16%
Saturated Fat 5g 26%
Cholesterol 89mg 30%
Sodium 369mg 15%
Total Carbohydrates 16.5g 6%
Dietary Fiber 2g 7%
Sugars 2.5g ~
Protein 43.5g 87%
Vitamin A 34% Iron 10%
Vitamin C 59% Calcium 22%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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