See Also: Red Snapper with Brown Rice and Tomato Stuffing(recipes)
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brown rice(dictionary)
Brown Rice With Pine Nuts(recipes)
Wild & Brown Rice with Exotic Mushrooms(recipes)

Red Snapper with Brown Rice and Tomato Stuffing (recipes)


Red Snapper with Brown Rice and Tomato Stuffing

Yield: Makes 4 servings

Red snapper is considered a lean fish because it is less than 5% fat by weight and less than 9% of its calories come from fat.





Ingredients:



1can (about 14 ounces) fat-free reduced-sodium chicken broth

1/3cup water

1cup brown rice

4-1/2teaspoons chopped fresh savory or 1-1/2 teaspoons dried savory leaves

1tablespoon chopped fresh oregano or 3/4 teaspoon dried oregano leaves

1/8teaspoon ground red pepper

3/4cup coarsely chopped yellow summer squash

1/3cup sliced green onions

1/4cup chopped fresh parsley

1cup chopped tomatoes

3to 4 lime slices

Fresh savory sprigs (optional)

Fresh oregano sprigs (optional)

2to 2-1/2 pounds fresh or frozen red or yellowtail snapper, scaled and head removed

Diagonally sliced green onions or green onion fans for garnish









Preparation:





1.Bring broth and water to a boil over high heat in medium saucepan. Stir in rice, 1-1/2 tablespoons savory, 1 tablespoon oregano and red pepper. Return to a boil. Reduce heat to medium-low. Cover and simmer 20 minutes. Stir in squash, 1/3 cup green onions and parsley. Cover; simmer 15 minutes more until rice is almost tender and liquid is absorbed. Stir in tomatoes. Spoon into ungreased 1-1/2-quart covered casserole.2.Preheat oven to 400°F. Spray shallow baking pan with nonstick cooking spray. Arrange lime slices, savory and/or oregano sprigs in fish cavity. Place fish in prepared pan. Place fish and rice stuffing in oven at same time. Bake 25 to 30 minutes or until fish flakes easily when tested with fork and stuffing is heated through. Spoon stuffing onto platter; arrange fish on top. Garnish fish with green onions.









Nutritional Information:







Serving Size:







Sodium

130 mg







Protein

52 g







Fiber

4 g







Carbohydrate

42 g







Cholesterol

83 mg







Saturated Fat

1 g







Total Fat

5 g







Calories from Fat

11 %







Calories

430









Dietary Exchange:







Vegetable

1







Starch

2-1/2







Meat

4