Pickerel and Vegetable Fried Rice

Ingredients:

    • 4 4oz pickerel fillets
    • 1/2 tsp garlic powder
    • 1 tbsp fresh dill weed, chopped
    • 2 tbsp butter, unsalted

Vegetable Rice:

Note: Make your wild and brown rice the night before and you can whip up this dinner in less than 20 minutes!

    • 1/4 cup wild rice
    • 1/2 cup long grain brown rice
    • 2 tbsp shallots, chopped
    • 1/2 cup mushrooms, chopped
    • 1/2 cup yellow, red or orange bell peppers, chopped
    • 1/2 cup celery, chopped
    • 1/2 asparagus, chopped
    • 1/3 cup frozen green peas
    • 1 tbsp coconut oil
    • 1/2 tsp chinese 5 spice
    • 4 tbsp coconut sauce

Directions:

    Vegetable Rice
    1. Cook wild & brown rice according to directions less 5 minutes
    2. Strain rice and put to the side
    3. In medium saucepan add the coconut oil, shallots, mushrooms, peppers and celery and 1/4 tsp of chinese 5 spice
    4. Cook over medium heat for 5 minutes
    5. Add rice, coconut sauce and another 1/4 tsp of chinese 5 spice and combine well
    6. Add asparagus and peas and cook on medium for 1-2 minutes
    7. Reduce heat to low and cook for an additional 5 minutes

    Pickerel
    1. Season fresh pickerel fillets with salt & pepper to taste, garlic powder and fresh dill
    2. Melt butter in a non-stick pan over medium heat
    3. Cook pickerel over medium heat approx 3 minutes a side or until fish is opaque and flaky
    4. Serve with vegetable rice 

Makes 4 servings


Nutrition Breakdown per serving:

Calories: 450, Protein: 30g, Carbohydrates: 36g, Fat: 21g, Fiber 3g, Sugars: 6g   

Posted in: Diabetes Friendly, Gluten Free, Low Carb, Main Dishes

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