Healthy Fish Recipes

Ingredients:

1/2 cup brown rice
1 tbsp unsalted margarine
1 tsp curry powder or to taste
1 tsp flour
1/3 cup low-sodium chicken broth
1/2 lb cod or haddock fillets, cut into 1, /, 2 pieces
1/4 tsp black pepper
2 large hard-cooked egg whites, chopped fi, n, e
1 tbsp minced parsley

Instructions:

Cook rice according to package directions, omitting the salt.
When rice is almost done, melt the margarine in a medium-size heavy
saucepan over moderately low heat. Blend in the curry powder and cook,
stirring, for 1 minute. Stir in the flour, add the chicken broth, and
cook, stirring constantly, 1 to 2 minutes more or until slightly
thickened.
Add the cooked rice to the curry mixture, along with the cod,
pepper and all but 1 Tablespoon of the chopped egg whites; stir
gently to mix. Heat, uncovered, over moderately low heat about 5
minutes, stirring occasionally, just until the fish is cooked through
and the mixture is hot.
Transfer to a heated platter and sprinkle with the remaining
chopped egg white and the parsley. Serves 4.

Nutritional information per serving: calories - 170, protein - 14
gm., total fat - 4 gm., saturated fat - 1 gm., carbohydrates - 19 gm.,
cholesterol - 24 mg., fiber - 2 gm., added sugar - 0, sodium - 63 mg.

NOTE: This combination fish, rice, and hard-cooked egg is a
popular breakfast and supper dish in England. It originated in India.

Servings: 4