Fresh Flounder Rolls

Fresh Flounder Rolls

Yogurt provides a wonderful addition to the cucumber sauce that's used in these fish rolls that are made with Progresso® bread crumbs – a tasty dinner that’s ready in 30 minutes.

Prep Time

30

Minutes

Total Time

30

Minutes

Makes

12

fish

Cucumber Sauce
1
container (6 oz) Greek Fat Free plain yogurt
3
tablespoons mayonnaise
1
medium cucumber, peeled, seeded, coarsely grated
3
tablespoons chopped fresh dill weed
1
tablespoon chopped green onion (1 medium)
1
tablespoon lemon juice
1/2
teaspoon salt
Flounder and Buns
2
lb fresh flounder, halibut or cod fillets, skin removed
1/2
cup milk
1
egg
1
cup Progresso® panko bread crumbs
1
teaspoon salt
2
tablespoons vegetable oil
2
tablespoons butter, melted
12
hot dog buns, split
Lemon slices, if desired
Sprigs fresh dill weed, if desired
  1. In medium bowl, mix Cucumber Sauce ingredients. Cover and refrigerate until ready to serve.
  2. Cut fish fillets into 12 serving pieces. In pie plate or shallow pan, mix milk and egg. In another pie plate or shallow pan, mix bread crumbs and salt. Dip fillets into milk mixture; roll in bread crumbs. Shake off excess crumbs.
  3. In 12-inch skillet, heat oil over medium-high heat. Cook fish fillets in oil 10 to 12 minutes, turning once, until fish flakes easily with fork. Keep warm.
  4. Heat 10-inch skillet over medium heat. Brush melted butter on cut sides of buns. Place cut sides down in skillet; cook about 3 minutes or until toasted. Place buns on plates; fill each with fish fillet and about 3 tablespoons sauce. Serve with lemon slices and fresh dill.
Makes 12 fish rolls

Nutrition Information:

1 Serving (1 Fish Roll)
  • Calories 280
    • (Calories from Fat 100),
  • Total Fat 11g
    • (Saturated Fat 3g,
    • Trans Fat 0g),
  • Cholesterol 55mg;
  • Sodium 630mg;
  • Total Carbohydrate 30g
    • (Dietary Fiber 1g,
    • Sugars 5g),
  • Protein 15g;
Percent Daily Value*:
    Exchanges:
    • 1 1/2 Starch;
    • 0 Fruit;
    • 1/2 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 0 Vegetable;
    • 1 1/2 Very Lean Meat;
    • 0 Lean Meat;
    • 0 High-Fat Meat;
    • 2 Fat;
    Carbohydrate Choices:
    • 2;
    *Percent Daily Values are based on a 2,000 calorie diet.