1574 Seafood & Rice (spicy)Submitted by 1574lisa
Makes 6 servings
|
|
Quick healthy & hearty seafood dish.
|
Ingredients
| 1 |
tbs Olive oil |
| 1/2 |
bell pepper, minced |
| 1/2 |
onion, minced |
| 1 |
tbs. olive oil |
| 2 |
c. water |
| 1 |
c. broth |
| 1 1/2 |
c. rice, uncooked |
| 4 |
oz. cod |
| 4 |
oz. shrimp |
| 4 |
oz. tilapia |
Directions
- Heat olive oil in saucepan until shimmering.
- Add pepper, onion and garlic (if desired)
- Saute until soft.
- Add crushed red pepper, cracked black pepper, white pepper and salt to taste.
- Add water and broth to the saute pan.
- Bring to a boil and then add the rice and cover and reduct heat. Cook rice mixture for 25 minutes until rice is tneder.
- Grill or broil fish.
- Add fish & tomatoes to rice mixture. Heat through and correct seasonings.
Categories
First Course
|
Serving Size 245.5g |
|
Amount Per Serving |
|
|
|
|
|
|
|
|
|
|
|
Total Carbohydrates 38.5g 13%
|
|
|
|
|
|
|
|
| Vitamin A 7% |
• |
Vitamin C 23% |
| Calcium 3% |
• |
Iron 16% |
|
* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
|
|
Legend
Calorie Breakdown (?)
Daily Values (?)
 |
Nutritional Analysis
|
|
|
