Lemon Fish Roll-Ups Recipe

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Ingredients:

Serving

1 cup cooked rice
1 (10 oz) package frozen chopped broccoli, thawed and well drained
1 cup shredded cheddar cheese
1/3 cup margarine or 1/3 cup butter, melted
1/3 cup lemon juice
1/2 tsp salt
1/4 tsp pepper
8 fish fillets, fresh (about 2 lbs) or 8 fish fillets, frozen, thawed ( about 2 lbs)

Directions:

Preheat oven to 375.
In medium bowl, combine rice, broccoli and cheese.
In small bowl, combine margarine, lemon juice, salt and pepper; add 1/4 CUP ONLY to broccoli mixture.
Place equal amounts of broccoli mixture on fillets; roll up.
Place seam side down in shallow baking dish; pour remaining margarine mixture over roll-ups.
Bake 20 minutes or until fish flakes with fork.
Garnish with paprika if desired.
Microwave: Prepare fish as above. Arrange in shallow baking dish.
Cook tightly covered on HIGH for 10-12 minutes or until fish flakes with fork, rotating dish once.
Serve as above.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	476.98 Kcal (1997 kJ)
Calories from fat	293.9 Kcal
		% Daily Value*
Total Fat	32.66g	50%
Cholesterol	14.83mg	5%
Sodium	790.12mg	33%
Potassium	736.69mg	16%
Total Carbs	15.67g	5%
Sugars	1.82g	7%
Dietary Fiber	7.34g	29%
Protein	30.54g	61%
Vitamin C	6.3mg	11%
Vitamin A	0.1mg	3%
Iron	2.7mg	15%
Calcium	212.9mg	21%

Amount Per 100 g
Calories	278.25 Kcal (1165 kJ)
Calories from fat	171.45 Kcal
		% Daily Value*
Total Fat	19.05g	50%
Cholesterol	8.65mg	5%
Sodium	460.93mg	33%
Potassium	429.76mg	16%
Total Carbs	9.14g	5%
Sugars	1.06g	7%
Dietary Fiber	4.28g	29%
Protein	17.82g	61%
Vitamin C	3.7mg	11%
Vitamin A	0.1mg	3%
Iron	1.5mg	15%
Calcium	124.2mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

11.5

Points
12

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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