Lemon Fish Rolls 

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Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins

A pleasant way to include fish in your family's diet.

Suggestions:

Sea bass (or halibut), snapper or any white coarse-flesh fish is suitable for this recipe.

Ingredients:

1 tsp lemon rind, grated

2 tsp lemon juice

1 egg, separated or 1 yolk-free egg substitute

2 Tbsp dried bread crumbs

1 Tbsp canola or olive oil

57.14 g fresh mushrooms with stalks, sliced

2 slices whole wheat bread, crumbed

2 Tbsp spring onion (green onion), chopped

4 white fish fillets (13 oz)

Directions:

Slit and butterfly fish fillets to form a large flat area.

Mix bread crumbs, spring onion, lemon rind, lemon juice, mushrooms and egg yolk or 1/2 egg substitute together.

Place 1/4 of stuffing on one end of each fillet. Roll up fillets, dip in beatened egg white or remainder of egg substitute then coat with dried bread crumbs.

Heat oil in a heavy-base frying pan. Fry fish until flaky, about 5 minutes each side.

Microwave Directions:

Prepare fish as directed.

Heat a microwave browning dish according to directions. Add oil and reheat.

Add fish and brown for 2 minutes, turn and brown for 2 minutes more. Cover and cook on HIGH for 5 minutes further.

Variations:

Serve with White Wine Sauce.

If using yolk-free egg substitute cholesterol will be 50mg per serving.

Serving suggestions and garnishes not included in nutritional analysis.

Author:

Family Health Network

Related Recipes:

White Wine Sauce