Directions:
- In a saucepan, combine the first six ingredients. Bring to a boil. Reduce heat; cover and simmer for 40-45 minutes or until rice is tender.
- Meanwhile, in a large nonstick skillet coated with cooking spray, cook onion and garlic in oil over medium-high heat for 2 minutes. Add snow peas; cook for 2 minutes. Add carrots; cook 2 minutes longer or until vegetables are tender. Stir in vinegar. Remove and keep warm.
- Sprinkle both sides of fillets with blackening seasoning. In the same skillet, cook fillets over medium-high heat for 4 minutes on each side or until fish flakes easily with a fork. Serve with rice and vegetables. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 408.27 Kcal (1709 kJ) | ||
| Calories from fat | 49.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.49g | 8% | |
|---|---|---|---|
| Cholesterol | 81.87mg | 27% | |
| Sodium | 339.31mg | 14% | |
| Potassium | 1220.8mg | 26% | |
| Total Carbs | 35.43g | 12% | |
| Sugars | 5.09g | 20% | |
| Dietary Fiber | 4.88g | 20% | |
| Protein | 50.58g | 101% | |
| Vitamin C | 9.9mg | 17% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 0.7mg | 4% | |
| Calcium | 112.9mg | 11% | |
| Amount Per 100 g | |||
| Calories | 84.52 Kcal (354 kJ) | ||
| Calories from fat | 10.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.14g | 8% | |
|---|---|---|---|
| Cholesterol | 16.95mg | 27% | |
| Sodium | 70.25mg | 14% | |
| Potassium | 252.75mg | 26% | |
| Total Carbs | 7.34g | 12% | |
| Sugars | 1.05g | 20% | |
| Dietary Fiber | 1.01g | 20% | |
| Protein | 10.47g | 101% | |
| Vitamin C | 2.1mg | 17% | |
| Vitamin A | 0.1mg | 16% | |
| Iron | 0.2mg | 4% | |
| Calcium | 23.4mg | 11% | |
* 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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