Directions:
- In a large saucepan, combine the broth, rice, Italian seasoning and garlic powder, bring to a boil. Transfer to a greased 11-in. x 7-in. baking dish. Cover and bake at 375° for 10 minutes. Add the broccoli, Parmesan cheese and half of the onions. Top with fish fillets; sprinkle with paprika.
- Cover and bake 20-25 minutes longer or until the fish flakes easily with a fork. Uncover; sprinkle with cheddar cheese and remaining onions. Return to the oven for 3 minutes or until cheese is melted. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 301.07 Kcal (1261 kJ) | ||
| Calories from fat | 60.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.72g | 10% | |
|---|---|---|---|
| Cholesterol | 69.22mg | 23% | |
| Sodium | 822.27mg | 34% | |
| Potassium | 864.73mg | 18% | |
| Total Carbs | 29.24g | 10% | |
| Sugars | 2.17g | 9% | |
| Dietary Fiber | 6.43g | 26% | |
| Protein | 28.44g | 57% | |
| Vitamin C | 127.2mg | 212% | |
| Iron | 2.3mg | 13% | |
| Calcium | 211.7mg | 21% | |
| Amount Per 100 g | |||
| Calories | 70.87 Kcal (297 kJ) | ||
| Calories from fat | 14.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.58g | 10% | |
|---|---|---|---|
| Cholesterol | 16.29mg | 23% | |
| Sodium | 193.57mg | 34% | |
| Potassium | 203.57mg | 18% | |
| Total Carbs | 6.88g | 10% | |
| Sugars | 0.51g | 9% | |
| Dietary Fiber | 1.51g | 26% | |
| Protein | 6.7g | 57% | |
| Vitamin C | 29.9mg | 212% | |
| Iron | 0.5mg | 13% | |
| Calcium | 49.8mg | 21% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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