Stuffed Tilapia Rolls

Stuffed Tilapia Rolls

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From: Diabetic Living Magazine

This recipe is a fun and eye-catching way to serve tilapia fillets. Stuffed with a mouthwatering mixture of fresh spinach, creamy goat cheese, Greek yogurt, and lemon zest, each bite of these stuffed tilapia rolls is guaranteed to please everyone at your table.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4 to 5) ounce fresh or frozen tilapia fillets
  • ¼ cup water
  • 2 cloves garlic, minced
  • 2 cups fresh baby spinach
  • 1 egg white, lightly beaten
  • ¾ cup crumbled goat cheese (3 ounces)
  • ½ cup soft bread crumbs
  • 2 tablespoons pine nuts, toasted
  • 2 tablespoons plain fat-free Greek yogurt
  • 1½ teaspoons finely shredded lemon peel
  • 1 teaspoon paprika
  • ½ cup dry white wine

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 400°F. Rinse the fish; pat dry with paper towels. Set aside.
  2. Bring the water and garlic to boiling in a large skillet. Add spinach; reduce heat to medium. Cook, covered, 2 to 3 minutes or until the spinach is wilted. Cool slightly; squeeze out excess liquid.
  3. For stuffing, combine egg white, goat cheese, bread crumbs, pine nuts, yogurt, and lemon peel in a medium bowl. Stir in the cooked spinach.
  4. Arrange the fish, skinned sides down, on a work surface; sprinkle with paprika. Turn the fish skinned sides up. For each fish roll, spoon about ¼ cup of the stuffing onto a short end of the fillet. Roll up each fillet to encase the stuffing; secure with a wooden toothpick if necessary. Place the fish rolls, seam sides down, in a 2-quart shallow baking dish.
  5. Pour wine into the bottom of baking dish. Bake, covered, 20 to 25 minutes or until the fish flakes easily when tested with a fork. To serve, spoon cooking liquid over the fish.

Nutrition information

  • Serving size: 1 fish roll
  • Per serving: 270 calories; 11 g fat(5 g sat); 1 g fiber; 6 g carbohydrates; 31 g protein; 38 mcg folate; 73 mg cholesterol; 1 g sugars; 2,423 IU vitamin A; 10 mg vitamin C; 129 mg calcium; 3 mg iron; 229 mg sodium; 460 mg potassium
  • Nutrition Bonus: Vitamin A (48% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 4 lean protein, 1 fat, ½ starch

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