Baked Fish and Rice with Dill Cheese Sauce » DiabetesCare.net

Ingredients

• 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
• 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