Flounder and Vegetable Rolls with a Walnut Parsley Topping
How to Make Flounder and Vegetable Rolls with a Walnut Parsley Topping
Flounder is a lightly flavored, slightly sweet white fish. While it is low in fat, has heart-healthy omega 3 fats and is a good source of protein. Combined with vegetables and the zesty chopped walnut topping, this is a great tasting and healthy low-carb dinner.
Step-By-Step Instructions:
-
Preheat the oven to 350 degrees F. Spray a baking dish with nonstick cooking spray.
-
Pat fish fillets dry with a paper towel and place on a flat surface.
-
Sprinkle each fillet with black pepper.
-
Roll each fillet around the carrot and celery sticks and place seam side down in a baking dish.
-
Place the walnuts, parsley, lemon juice, lemon zest, breadcrumbs, 1 teaspoon of olive oil, and 1 garlic clove in a small food processor. Process until crumbly.
-
Spread 1 teaspoon of the walnut and parsley mixture on top of each fish roll.
-
Place in the middle of the oven and bake for 15–20 minutes, until the fish is flakey and the vegetables are tender.
-
Place in the middle of the oven and bake for 15–20 minutes, until the fish is flakey and the vegetables are tender.
-
While the fish is baking, mince the remaining 2 garlic cloves. Add 1 teaspoon of olive oil to a large skillet and heat over medium heat. Add the garlic and sauté for 30 seconds to a minute, until fragrant. Add the chopped spinach and cook until it is wilted.
Nutrition facts
4 Servings
-
Serving Size
2 fish roll ups + 1 cup vegetables
- Amount per serving Calories 170
- % Daily value*
-
Total Fat
9g
12%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 45mg 15%
- Sodium 370mg 16%
-
Total Carbohydrate
7g
3%
- Dietary Fiber 3g 11%
- Total Sugars 2g
- Added Sugars 0g 0%
- Protein 16g
- Potassium 530mg 11%
Reviews & Ratings