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Ингредиенты
- 4 x fresh or possibly frzn Flounder fillets - (4 ounce ea)
- 1 c. broccoli florets minced
- 2 x egg whites lightly beaten
- 1/2 c. soft-style Neufchatel cheese spread
- 1/2 c. fat-free plain yogurt
- 3 Tbsp. grated Parmesan cheese
- 3/4 c. herb-seasoned stuffing mix
- 1 Tbsp. evaporated skim lowfat milk
- 1 Tbsp. dry white wine (or possibly nonalcoholic white wine)
Инструкции
- Thaw the fish, if frzn. Set aside.
- In a large saucepan with a tight-fitting lid, bring 1 inch of water to a boil. Place the broccoli in a steamer basket and set the basket in the saucepan, making sure the basket sits above the water. Cover the saucepan and steam about 8 min or possibly till the broccoli is crisp-tender.
- Meanwhile, preheat the oven to 350 degrees. In a medium bowl, stir together the egg whites, 1/4 c. of the Neufchatel cheese, 1/4 c. of the yogurt and 2 Tbsp. of the Parmesan cheese. Add in the steamed broccoli and stuffing mix to the cheese mix. Stir till well combined.
- Lightly spray a 10- by 6- by 2-inch baking dish with no-stick spray. Assemble the fish rolls by spooning one-quarter of the stuffing onto one end of each fillet. Roll the fillets around the stuffing. Secure each with a toothpick.
- Place the rolls, seam-side down, in the prepared baking dish. Cover with foil. Bake for 30 to 35 min or possibly till the fish flakes easily when tested with a fork.
- Meanwhile, in a small saucepan stir together the remaining 1/4 c. of Neufchatel cheese, lowfat milk and wine. Cook and stir till heated through. Remove the saucepan from the heat and stir in the remaining 1/4 c. of yogurt. Cook and stir over low heat just till heated. (Don't overheat, otherwise the yogurt will separate.) Stir in the remaining Parmesan cheese and serve over the fish rolls.
- This recipe yields 4 servings.
- Comments: Even though most fish is naturally low in fat, many recipes transform this good-for-you food into a high-calorie entree.
- This recipe simply switches to reduced-fat ingredients to create a healthier version of this classic dish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 55g | |
| Recipe makes 4 servings | |
| Calories 48 | |
| Calories from Fat 21 | 44% |
| Total Fat 2.42g | 3% |
| Saturated Fat 1.48g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 8mg | 3% |
| Sodium 80mg | 3% |
| Potassium 112mg | 3% |
| Total Carbs 3.0g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 2.12g | 1% |
| Protein 3.17g | 5% |
