1 cup quick-cooking brown rice, uncooked
1 cup boiling water
1 tablespoon dried parsley
1 teaspoon instant chicken bouillon*
½ teaspoon Italian seasoning
1 pound fish fillets (such as cod or sole)
¼ teaspoon paprika

*Sodium is figured for salt-free.

Dill Cheese Sauce
3 tablespoons unbleached all-purpose flour
1 ½ cups fat-free milk, divided
2 teaspoons dried dill weed
1/8 teaspoon each: ground black pepper and salt (optional)
2 ounces (1/2 cup) grated reduced-fat sharp cheddar cheese

Preheat oven to 375 degrees. Spray a 9” x 13” baking pan with nonstick cooking spray. Add rice, water, parsley, bouillon, and Italian seasoning. Stir to mix. Cover with aluminum foil and bake for 10 minutes. Top rice with fish fillets. Sprinkle with paprika. Cover and return to oven for 15-20 minutes, until fish is opaque and flakes easily with a fork.

Meanwhile, prepare the sauce by combining the flour with ½ cup of milk in a covered container, and shake well to prevent lumps. Pour into a 4-cup glass measuring cup along with the remainder of the milk and seasonings. Cook in the microwave on high for 4-5 minutes, or until bubbly and thickened, stirring with a wire whisk every 60 seconds. Add cheese and stir until melted. Pour over fish before serving.

Makes 4 servings

Each Serving
¼ recipe

Carb Servings

2 starch
3 lean meat

Nutrient Analysis
Calories 301
Total Fat 5g
Saturated Fat 2g
Cholesterol 53mg
Sodium 242mg
Total Carbohydrate 27g
Dietary Fiber 1g
Sugars 4g
Protein 34g