American Heart Association No-Fad Diet: A Personal Plan for Healthy Weight Loss Hardcover - 2005 - 1st Edition

Excerpt

Tilapia and Spinach Roll-ups with Shallot and White Wine Sauce

Serves 4; 3 ounces fish per serving

Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts.

Ingredients
4 tilapia fillets (about 4 ounces each)
1/4 teaspoon salt
Pepper to taste
5 ounces fresh baby spinach leaves
1/2 cup shredded or grated Parmesan cheese
1 cup dry white wine (regular or nonalcoholic), plus more as needed
1/2 cup fat-free, low-sodium chicken broth or low-sodium
vegetable broth, plus more as needed
1 medium shallot, minced
2 tablespoons walnuts, crushed

To Prepare

Preheat the oven to 375°F.

Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.

Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.

Sprinkle the shallot over the fish.

Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.

To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.

Per Serving
calories  188
total fat  6.0 g
saturated  2.0 g
polyunsaturated  2.0 g
monounsaturated  1.0 g
cholesterol  50 mg
sodium  383 mg
carbohydrates  3 g
fiber  1 g
sugar  0 g
protein  22 g

Dietary Exchanges
1 vegetable; 3 lean meat