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Broccoli-Fish Roll-Ups
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Broccoli-Fish Roll-Ups
Prep and Cook Time: 30 minutes
Yield: Makes 4 servings
Ingredients:
1
can (10-3/4 ounces) cream of broccoli soup, undiluted
1/2
cup fat-free (skim) milk
2
cups uncooked seasoned stuffing crumbs
4
flounder fillets (about 3 ounces each)
1
box (10 ounces) frozen broccoli spears, thawed
Paprika
Preparation:
1.
Preheat oven to 375°F. Spray 9X9-inch baking dish with nonstick cooking spray. Combine soup and milk in medium bowl. Reserve 1/2 cup soup mixture.
2.
Combine stuffing crumbs and remaining soup mixture in medium bowl; pat into prepared dish.
3.
Place fish on clean work surface. Arrange 1 broccoli spear crosswise across narrow end of 1 fillet. Starting at narrow end, gently roll up fish. Place over stuffing mixture, seam side down. Repeat with remaining fish and broccoli.
4.
Arrange any remaining broccoli spears over stuffing mixture. Spoon reserved 1/2 cup soup mixture over roll-ups. Sprinkle with paprika.
5.
Bake 20 minutes or until fish flakes easily when tested with fork.
Variation:
Asparagus spears and cream of asparagus soup can be substituted for broccoli spears and cream of broccoli soup.
Nutritional Information:
| Serving Size: 1 roll-up with about 1/2 cup stuffing mixture | |
| Sodium | 896 mg |
| Protein | 22 g |
| Fiber | 3 g |
| Carbohydrate | 22 g |
| Cholesterol | 51 mg |
| Saturated Fat | 2 g |
| Total Fat | 6 g |
| Calories from Fat | 22 % |
| Calories | 250 |
Dietary Exchange:
| Meat | 2 |
| Vegetable | 1 |
| Starch | 1 |
| Fat | 1/2 |
This recipe appears in: Roll-Ups & Quesadillas
