Directions:
- Mix rice and water in shallow microwaveable dish.
- Arrange fish fillets in single layer over rice and pour tomatoes with the liquid and the dressing over fish. Cover loosely with plastic wrap, turn back one corner of plastic wrap to vent.
- Microwave on High 8 minute Remove plastic wrap and sprinkle with cheese.
- Cover loosely with plastic wrap, venting at one corner. Microwave an additional 4 minute or til fish flakes easily with fork and rice is tender.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 477.18 Kcal (1998 kJ) | ||
| Calories from fat | 91.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.17g | 16% | |
|---|---|---|---|
| Cholesterol | 59.78mg | 20% | |
| Sodium | 229.65mg | 10% | |
| Potassium | 459.52mg | 10% | |
| Total Carbs | 71.1g | 24% | |
| Sugars | 0.65g | 3% | |
| Dietary Fiber | 4.51g | 18% | |
| Protein | 28.92g | 58% | |
| Vitamin C | 1mg | 2% | |
| Iron | 2.2mg | 12% | |
| Calcium | 173.8mg | 17% | |
| Amount Per 100 g | |||
| Calories | 188.77 Kcal (790 kJ) | ||
| Calories from fat | 36.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.02g | 16% | |
|---|---|---|---|
| Cholesterol | 23.65mg | 20% | |
| Sodium | 90.85mg | 10% | |
| Potassium | 181.78mg | 10% | |
| Total Carbs | 28.13g | 24% | |
| Sugars | 0.26g | 3% | |
| Dietary Fiber | 1.78g | 18% | |
| Protein | 11.44g | 58% | |
| Vitamin C | 0.4mg | 2% | |
| Iron | 0.9mg | 12% | |
| Calcium | 68.8mg | 17% | |
* 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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