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Flakey Fish with Peppers and Rice

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Flakey Fish with Peppers and Rice

Combine the omega 3 benefits of fish with the antioxidants in these colorful peppers and you have a healthy, delicious dinner ready in 30 minutes.

Print out the recipe for Flakey Fish with Peppers and Rice

Serves 4

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2 cups water
2 tablespoons dry onion soup mix
2 cups instant rice
12 ounces fish filet
2 tablespoons olive oil
8 ounces green bell pepper
8 ounces red bell pepper
8 ounces yellow bell pepper
2 tablespoons red pepper flakes
1 dash chives
1 dash cilantro
8 slices bread
2 teaspoons margarine

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Directions
  1. Add dry onion soup mix to water and heat to boiling.
  2. Cook fish filet in oil over medium-high heat.
  3. Add instant rice, cover and turn heat to low.
  4. Turn fish and reduce heat to low.
  5. Dice peppers.
  6. Flake fish with a fork. Watch for bones.
  7. Add peppers to fish and cook over medium heat.
  8. Pour rice over flaked fish and peppers. Season with red pepper flakes, chives and cilantro.
  9. Spread margarine over both sides of bread. Brown in a skillet on both sides.
  10. Serve toasted bread with rice and fish.
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Nutritional information for Flakey Fish with Peppers and Rice

Calories: 533.5
Calories from Fat:201

% Daily Value*
Total Fat 23g 35%
Saturated Fat 6g 30%
Cholesterol 42.5mg 14%
Sodium 1177mg 49%
Total Carbohydrates 58g 19%
Dietary Fiber 5.5g 22%
Sugars 3.5g ~
Protein 25g 50%
Vitamin A 67% Iron %
Vitamin C 328% Calcium 9%
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

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