Discover a whole new way to roll up color and flavor in good-for-you fish.
pound sole, orange roughy or flounder fillets
cups firmly packed spinach leaves
teaspoon garlic salt
cup fat-free mayonnaise or salad dressing
teaspoon Dijon mustard
cup garlic-flavored croutons, crushed
Lemon wedge, if desired
Heat oven to 400°F. Spray square baking dish, 8x8x2 inches, with cooking spray. If fish fillets are large, cut into 4 serving pieces.
Place spinach on fish; sprinkle with garlic salt. Roll up each fillet, beginning at narrow end. Place rolls, with points underneath, in baking dish. Mix mayonnaise and mustard; spoon onto each roll. Sprinkle with crushed croutons.
Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Want to replace some of the meat in your diet with fish? Try lean white fish such as orange roughy, halibut, cod, haddock or sole. With a subtle yet distinct flavor, these fish lend themselves to countless menu options. Low in fat and calories, they are also a good source of protein, plus the heart-smart omega-3 fats.
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
- 20 ),
% Daily Value
- Total Fat
- 2 g
- 2 %
- (Saturated Fat
- 55 mg
- 55 %;
- 360 mg
- 360 %;
- Total Carbohydrate
- 5 g
- 5 %
- (Dietary Fiber
- 20 g
- 20 %
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1 Vegetable; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.