Serves: 4
Total Calories: 453

1 pound sole filet or other lean fish
1 cup chopped fennel (about 1/2 bulb)
1/4 cup chopped onion (about 1 small)
2 tablespoons water
2 cups chicken broth
1 cup uncooked regular long-grain rice
1 cup shredded spinach (about 1 1/2 ounces)
paprika
1 tablespoon chopped fresh or 1 teaspoon dried tarragon
lemon wedges

Cut fish fillets into 4 serving pieces. Cook fennel and onion in water in 10-inch nonstick skillet over medium heat about 4 minutes, stirring occasionally, until crisp-tender. Stir in broth, rice and spinach. Heat to boiling reduce heat. Cover and simmer 10 minutes. Place fish on rice mixture. Cover and simmer 8 to 10 minutes longer or until fish flakes easily with fork and liquid is absorbed. Sprinkle fish with paprika and tarragon. Serve with lemon wedges.
1 Serving: Calories 345 (Calories from Fat 65) Fat 7g (Saturated 2g) Cholesterol 60mg Sodium 460mg Carbohydrate 42g (Dietary Fiber 1g) Protein 27g.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 453
Calories from Fat: 24

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