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flounder(1)(dictionary)

Flounder Fillets over Zesty Lemon Rice (recipes)


Flounder Fillets over Zesty Lemon Rice

Yield: Makes 6 servings



Ingredients:



1/4cup butter

3tablespoons fresh lemon juice

2teaspoons chicken bouillon granules

1/2teaspoon black pepper

1cup cooked rice

1package (10 ounces) frozen chopped broccoli, thawed

1cup (4 ounces) shredded sharp Cheddar cheese

1pound flounder fillets

1/2teaspoon paprika









Preparation:





1.Preheat oven to 375°F. Spray 2-quart casserole with nonstick cooking spray. 2.Melt butter in small saucepan over medium heat. Add lemon juice, bouillon granules and pepper; cook and stir 2 minutes or until bouillon granules dissolve.3.Combine rice, broccoli, cheese and 1/4 cup lemon sauce in medium bowl; spread on bottom of prepared dish. Place fillets over rice mixture. Pour remaining lemon sauce over fillets.4.Bake, uncovered, 20 minutes or until fish flakes easily when tested with fork. Sprinkle evenly with paprika.









Nutritional Information:







Serving Size:







Sodium

650 mg







Protein

25 g







Fiber

1 g







Carbohydrate

12 g







Cholesterol

61 mg







Total Fat

12 g







Calories

263









Dietary Exchange:







Meat

3







Vegetable

1







Starch

1/2







Fat

1