Picante Fish With Rice Pilaf
10–12 sprigs fresh parsley (rinsed)
10–12 sprigs fresh cilantro (rinsed)
2 cups water
1 (5.3-ounce) package quick-cooking rice pilaf
2 tablespoons flour
1/2 teaspoon seafood seasoning
large zip-top bag
1 1/2 pounds grouper (4 fillets); thawed, if needed
butter cooking spray
1 cup picante sauce
1/4 cup white wine
2 teaspoons lemon juice
1. Chop parsley and cilantro leaves (3 tablespoons each); set aside. Combine water, rice, and seasoning packet (from rice) in medium saucepan. Cover and bring to boil on high.
CALORIES (per 1/4 recipe) 360kcal; FAT 3g; CHOL 65mg;
1 pound fresh asparagus spears (rinsed)
1 tablespoon water
1 tablespoon garlic butter
1/2 teaspoon seasoned salt
1. Cut 1 inch from tough root end of asparagus spears and discard. To do this quickly, group half the spears together, align ends, and slice with sharp knife. Cut into 2-inch pieces. Place in microwave-safe bowl with water.
CALORIES (per 1/4 recipe) 50kcal; FAT 3g; CHOL 5mg;
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Utensils & Cookware
Soak fish in milk, for 10 minutes, before starting fish preparation. Discard milk and proceed with recipe. (This draws out any strong smell and gives a milder flavor.)
Recipe Version seaf0033