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Spinach-Filled Fish Rolls

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  • Prep 10 min
  • Total 30 min
  • Servings 4
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Discover a whole new way to roll up color and flavor in good-for-you fish.
By Betty Crocker Kitchens
Updated Oct 29, 2008

Ingredients

  • 1 pound sole, orange roughy or flounder fillets
  • 1 1/2 cups firmly packed spinach leaves
  • 1/4 teaspoon garlic salt
  • 1/3 cup fat-free mayonnaise or salad dressing
  • 1/2 teaspoon Dijon mustard
  • 1/4 cup garlic-flavored croutons, crushed
  • Lemon wedge, if desired

Steps

  • 1
    Heat oven to 400°F. Spray square baking dish, 8x8x2 inches, with cooking spray. If fish fillets are large, cut into 4 serving pieces.
  • 2
    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.
  • 3
    Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Tips from the Betty Crocker Kitchens

  • tip 1
    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

120 Calories, 2 g Total Fat, 20 g Protein, 5 g Total Carbohydrate

Nutrition Facts

Serving Size: 1 Serving
Calories
120
Calories from Fat
20
Total Fat
2 g
Saturated Fat
0g
Cholesterol
55 mg
Sodium
360 mg
Potassium
340 mg
Total Carbohydrate
5 g
Dietary Fiber
0g
Protein
20 g
% Daily Value*:
Vitamin A
22%
22%
Vitamin C
2%
2%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
1 Vegetable; 2 1/2 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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