Haddock over Walnut Rice

Diabetes Appropriate
Egg-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
45 minutes

Ingredients

  • 1 1/2 cups vegetable broth or water
  • 3/4 cup uncooked brown rice
  • 3 tbsp. chopped walnuts
  • 2 tbsp. butter
  • 1 medium onion, cut into slices 1/2-inch thick
  • 1 lb. haddock fillets
  • 1/4 cup chopped fresh parsley

Directions

Prep Time
10 minutes
Cook Time
35 minutes
Ready in
45 minutes
  1. In a medium saucepan bring broth to boiling. Add rice; cover and simmer 35 to 45 minutes or until tender and all of the liquid is absorbed.
  2. Meanwhile, in a large nonstick skillet cook walnuts over medium-high heat 5 to 6 minutes or just until light golden. Remove from skillet; set aside. Melt butter in same skillet over medium heat. Add onion; stir. Reduce heat to medium-low; cook, stirring occasionally, until onion is light golden, about 15 minutes.
  3. Rinse fillets; pat dry with paper towels. Season with salt and pepper to taste. Push onion slices to edge of pan; raise heat to medium-high. Add fillets; cook 5 minutes per side. Reduce heat to medium; cook, covered, 6 to 8 minutes more or until fish flakes easily with a fork.
  4. Fluff rice with a fork. Stir in walnuts and parsley; season with salt and pepper to taste. Serve fillets and onion slices with rice.

Nutritional Information

Serving Size
1
Per Serving
Calories 275, Calories Fat 54, Total Fat 6g, Saturated Fat 2g, Cholesterol 75mg, Sodium 302mg, Carbohydrate 30g, Protein 25g
Serving Size1
Calories275
Calories Fat54
Calories (fat) extra19
Total Fat6g
Total Fat (extra)9
Saturated Fat2g
Saturated Fat (extra)10
Cholesterol75mg
Cholesterol (extra)25
Sodium302mg
Sodium (extra)13
Potassium510mg
Carbohydrate30g
Carbohydrate (extra)10
Fiber2g
Fiber (extra)10
Sugars2g
Protein25g
Vitamin A6IU
Vitamin C7mg
Vitamin C (extra)12
Iron2mg
Iron (extra)2