"Healthified" Spinach and Rice Casserole

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13 ratings : 5 reviews

Spinach-Filled Fish Rolls

Discover a whole new way to roll up color and flavor in good-for-you fish. From eatbetteramerica.

Prep Time:10 min

Start to Finish:30 min

makes:4 servings

1	lb 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 wedges, if desired

1.	Heat oven to 400°F. Spray 8-inch square (2-quart) glass baking dish 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. In small bowl, mix mayonnaise and mustard; spoon onto each roll. Sprinkle with croutons.
3.	Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Nutritional Information

1 Serving: Calories 120 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 5g (Dietary Fiber 0g, Sugars 2g); Protein 20g Percent Daily Value*: Vitamin A 20%; Vitamin C 2%; Calcium 2%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 1 tsp Fats & Oils

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5 Reviews

Spinach Filled Fish

I highly recommend this dish for its ease and quickness. The only thing I changed was I mixed the sauce in with the spinach instead of putting it on top. The fish did not dry out and it seemed to give the spinach a little extra flavor. Excellent!
Posted at 2:11 PM on September 25 2008 by curveslady ,

Great, I left out the croutons

This was so tasty and easy. I found I needed a little longer for the fish to cook then they said, and less of the sauce. You could probably cut the amount of sauce by a third, maybe half. I used toothpicks to make sure they stayed rolled, and if you do this, make a mental note not to use colored ones--the color runs in the fish. :)
Posted at 9:38 AM on June 18 2008 by queen_merla ,

Fantastic!

I'm a pig for both fish and spinach so this was super for my collection - and so easy & delicious at the same time! The only changes I made was to use garlic powder instead of garlic salt, and I used a lot less of the salad dressing. But this was oh-so-good!
Posted at 12:57 PM on May 5 2008 by Debosoho , South Houston TX

This is such a simple and delicious meal. it took about 15 minutes to prepare. Can eat it with steam rice or pasta Love it. Di
Posted at 3:21 PM on January 25 2008 by mothra , los angeles CA

fishy rolls

I thought this was a fun dish to make. It needs a little more seasoning, and it was kinda soggy. But other wise great.
Posted at 9:42 AM on July 23 2007 by Heather , Pullman WA

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