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Microwave Seafood Paella















Trans-fat Free


3 each scallions, spring or green onions
¾ cup rice
1 can tomatoes
1 can chicken broth
¾ teaspoon thyme
¼ teaspoon black pepper
cup green peas
8 each mussels
6 ounces shrimp
¾ pound orange roughy


Finely slice green onions; reserve ¼ cup of the green tops for garnish.

In a deep microwaveable casserole bowl or 8 cup measure, combine onions, rice, tomatoes and their liquid, broth, thyme, pepper and salt.

Cover dish tightly and microwave on high (100% power) for 16 minutes, rotating the dish a quarter turn halfway through cooking.

Remove the dish from microwave; stir in peas.

Arrange mussels and shrimp alternately around the edge of dish, sticking mussels upright into the rice mixture and shrimp head down and tail toward center (they do not need to be completely covered with liquid).

Arrange fish pieces in an even layer in center, on top of the rice mixture.

Cover and microwave on high until most of the fish has turned opaque throughout and mussels open, 5 to 8 minutes more.

Mixture will look saucy.

Let stand, covered, about 3 minutes for fish to finish cooking.

Serve in wide shallow bowls and sprinkle with reserved green onions over each serving.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 101g (3.6 oz)
Amount per Serving
Calories 49517% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 179mg 60%
Sodium 854mg 36%
Total Carbohydrate 15g 15%
Dietary Fiber 2g 6%
Sugars g
Protein 108g
Vitamin A 20% Vitamin C 46%
Calcium 10% Iron 75%
* based on a 2,000 calorie diet How is this calculated?


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