6 Servings
vegetable oil spray
1 1/2 pounds fish fillets
2 tablespoons chopped
onions
1/2 cup chopped celery
3 tablespoons water
2 cups plain, coarse bread
crumbs
Freshly ground black pepper
2 ounces chopped cooked spinach
1/2
teaspoon thyme
1 egg white, slightly beaten
1/4 cup skim milk
1/2 cup plain,
fine cracker crumbs
2 tablespoons flour
1 teaspoon chopped fresh parsley
Preheat broiler. Lightly spray a broiler pan with vegetable oil. Rinse fish
and pat dry. Set aside. Combine onion, celery and water in a saucepan. Bring to
a boil; cover and simmer until vegetables are tender. Add bread crumbs, pepper, spinach
and thyme. Mix well, adding liquid to moisten if necessary. Place some of mixture
on each fillet. Roll up fish and fasten with toothpicks. In a small, shallow bowl,
combine egg white and milk. Stir until well mixed. Set aside. In another small, shallow
bowl, combine cracker crumbs and flour. Set aside. Roll stuffed fillets in egg-white
mixture, then in cracker-crumb mixture. Place fish rolls on a lightly oiled broiler
rack and place in the broiler. When almost done on one side, turn carefully and cook
until tender (about 10 minutes). Remove toothpicks, sprinkle parsley on top and serve
hot.
Amount Per Serving
Calories 275 Calories from Fat 38
Percent Total Calories
From:
Fat 14% Protein 38% Carb. 48%
Nutrient Amount per Serving Value
Total Fat 4 g 7%
Saturated Fat 1 g 4%
Cholesterol 49 mg 16%
Sodium 421 mg 18%
Total Carbohydrate 33 g 11%
Dietary Fiber 0 g 1%
Sugars 0 g
Protein 26 g
Vitamin A 15% Vitamin C 8% Calcium 0% Iron 15%
