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Publix Aprons Recipes

Zesty Lemon White Fish With Mango Rice and Fresh Broccoli

Total Time - 30 minutes / Makes 4 Servings

Sensible RecipeSensible Recipe What's This?

Cooking Sequence

  • Prepare fish and begin to bake - 15 minutes
  • Prepare rice, prepare broccoli, and serve - 15 minutes  

Zesty Lemon White Fish with Mango Rice and Fresh Broccoli

Zesty Lemon White Fish

Ingredients
cooking spray
4 flounder (or tilapia) fillets (about 1 1/2 lbs; thawed, if needed)
1/4 cup white wine
1/2 teaspoon seafood seasoning blend
1/4 cup pre-diced onions
1 lemon (for juice and zest, rinsed)
4 teaspoons butter, divided

Steps
1. Preheat oven to 425°F. Coat baking dish with cooking spray; arrange fish fillets in dish (wash hands). Pour wine over fish; sprinkle with seasoning and onions.
2. Peel several strips of lemon peel, without any white pith, with zester (or vegetable peeler). Chop finely for zest (1 tablespoon); sprinkle over fish. Squeeze juice of one-half lemon over fish (reserve other half for broccoli recipe).
3. Place 1 teaspoon of the butter on each fish fillet. Bake 12 minutes or just until fish is opaque and separates easily with a fork. Serve. CALORIES (per 1/4 recipe) 210kcal; FAT 6g; CHOL 90mg;
SODIUM 230mg; CARB 2g; FIBER 0g; PROTEIN 32g;
VIT A 4%; VIT C 10%; CALC 4%; IRON 4%
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Mango Rice

Ingredients
1 tablespoon pre-diced onions
1 teaspoon seafood seasoning blend
1 teaspoon dried parsley
1/4 teaspoon dried mint (optional)
1 cup water
3/4 cup mango nectar
2 cups instant white rice

Steps
1. Place all ingredients (except rice) in medium saucepan; cover and bring to a boil on high.
2. Stir rice into boiling mixture; cover, remove from heat, and let stand 5 minutes. Fluff with fork and serve. CALORIES (per 1/4 recipe) 210kcal; FAT 0g; CHOL 0mg;
SODIUM 125mg; CARB 47g; FIBER 1g; PROTEIN 4g;
VIT A 6%; VIT C 15%; CALC 2%; IRON 20%
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Fresh Broccoli

Ingredients
12 ounces fresh broccoli florets (rinsed)
1/3 cup water
1 lemon (for juice, rinsed)
1/2 tablespoon butter
1/2 teaspoon seafood seasoning blend (or seasoned salt)

Steps
1. Break broccoli into bite-size pieces; place in microwave-safe bowl. Add water, cover, and microwave on HIGH 4 minutes, stirring once, or until desired tenderness.
2. Drain. Lightly squeeze juice of one-half lemon over broccoli; stir in remaining ingredients and serve. CALORIES (per 1/4 recipe) 35kcal; FAT 1.5g; CHOL 5mg;
SODIUM 90mg; CARB 4g; FIBER 2g; PROTEIN 3g;
VIT A 50%; VIT C 130%; CALC 4%; IRON 4%
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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

The icon will change to Currently on My Grocery List to indicate that it has been added.

ADD ALL 16 ITEMS TO LIST

Bakery
Add to your grocery list 1/4 tsp dried mint
Add to your grocery list 3/4 cup mango nectar

Dairy
Add to your grocery list 1/2 tbsp + 4 tsp butter

Dry Grocery
Add to your grocery list 1/2 tsp Mrs. Dash
Add to your grocery list cooking spray
Add to your grocery list 2 cups instant white rice
Add to your grocery list 1 tsp parsley flakes
Add to your grocery list 1/4 cup + 1 tbsp pre-diced onions
Add to your grocery list 2 tsp seafood seasoning blend
Add to your grocery list 1/2 tsp seasoned salt
Add to your grocery list 1/4 cup white wine

Produce
Add to your grocery list 12 oz fresh broccoli florets
Add to your grocery list 1 lemon (for zest and juice)

Seafood
Add to your grocery list 4 flounder (or tilapia) fillets (1 1/2 lb)

Suggested Items
Add to your grocery list dinner rolls
Add to your grocery list lemon crunch pie

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Utensils & Cookware

  • medium saucepan with lid
  • microwave-safe bowl with lid
  • baking dish
  • zester (or vegetable peeler)
  • cooking spoons
  • knife and cutting board
  • measuring utensils
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Aprons Advice

The lemon zest in this recipe adds a tangy citrus taste to the fish.  Peel extra strips of the lemon peel and freeze for later use.
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Recipe Version seaf0029