Combine rice and water in a medium saucepan. Bring to a
simmer over medium heat; cover and cook until the water is absorbed,
about 20 minutes. Stir in lemon zest and juice.
Meanwhile, bring broth to a simmer in another medium
saucepan over medium-high heat. Reduce the heat so the broth remains
steaming, but not simmering. Add fish and cook until just tender, about 5
minutes. Remove and break into bite-size chunks.
Divide the lemony rice among 4 bowls. Top with equal
portions of the fish, arugula (or watercress), carrot, mint and
scallions. Ladle 1 cup of the warm broth into each bowl and serve.
Tips & Notes
Tip: Look for U.S. farm-raised
tilapia, which is usually grown in closed farming systems that limit
pollution and prevent escapes. Some Central and South American tilapia
is farmed in this manner as well, but avoid tilapia from China and
Taiwan, mostly farmed in open systems.
3 g fat
( 1 g sat , 1 g mono
62 mg cholesterol; 25 g carbohydrates; 29 g protein; 2 g fiber; 230 mg sodium; 572 mg potassium. Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (25% dv), Folate (16% dv). Carbohydrate Servings: 1 1/2 Exchanges: 1 starch, 1 vegetable, 3 lean meat