Lemon Fish Rolls
A pleasant way to include fish in your family's diet.
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
- 2 oz 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: Standard directions Microwave 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.
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.
Tips:
Sea bass (or halibut), snapper or any white coarse-flesh fish is suitable for this recipe.
Nutritional Info (per serving)
| CALORIES | 216 cals |
| Kilojoules | 903 kJ |
| Fat | 7.9 g |
| Saturated Fat | 1.0 g |
| Cholesterol | 71 mg |
| Sodium | 157 mg |
| Carbohydrates | 13.3 g |
| Fiber | 1.9 g |
| Total Sugars | 2.1 g |
| Protein | 23.5 g |
| Calcium | 68.0 mg |
Related Recipes
White Wine Sauce
A smooth and creamy sauce that's easy to prepare.