Fish and Shellfish: Fish Dishes: Lemon Fish Rolls

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

Author: CalorieKing
Date: August 23, 2011

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

Serves: 4 person(s)
Yield: 4 x 3 oz servings

Preparation Time: 10 mins
Cooking Time: 10 mins

Ingredients:

    4 white fish fillets (13 oz)
    2 slices whole wheat bread, crumbed
    2 Tbsp spring onions, chopped
    1 tsp grated lemon zest
    2 tsp lemon juice
    57.14 g fresh mushrooms with stalks, sliced
    1 egg, separated (or 1 yolk-free egg substitute)
    2 Tbsp dried bread crumbs
    1 Tbsp canola or olive oil

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 together (or 1/2 of egg substitute).

    Place 1/4 of the stuffing on one end of each fillet. Roll up fillets, dip in beaten 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:

    Can serve with White Wine Sauce (see recipe link below).

    Serving suggestion is not included in the nutritional analysis.

Related Recipes:

Nutritional Information
(Per Serving)

Calories:216 cals
Kilojoules:903 kJ
Fat:7.9 g
Carbohydrates:13.3 g
Protein:23.5 g
Cholesterol:70.5 mg
Sodium:157 mg
Saturated Fat:1.0 g
Fiber:1.9 g
Calcium:68.0 mg
Total Sugars:2.1 g

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