Baked Fish Roll-Ups
Delicious baked fish roll-ups featuring tender fillets wrapped around a flavorful breadcrumb and herb mixture, perfect for a light, savory meal suitable for seafood lovers.
Ingredients
Instructions
- Preheat oven to 400°F (200°C).
- Melt 2 tablespoons margarine in a small skillet.
- Cook until crisp-tender.
- Stir in bread crumbs, basil, salt, and pepper.
- Mix well.
- Spread the mixture on the fish fillets and roll them up.
- Place seam side down in an 8-inch baking dish.
- Drizzle 1 tablespoon melted margarine over the fish.
- Sprinkle with paprika.
- Bake at 400°F (200°C) for 15 to 20 minutes or until the fish flakes easily with a fork.
- Serve with tartar sauce or lemon wedges.
Tips & Substitutions
For a lighter option, consider using olive oil instead of margarine. If you don't have soft bread crumbs, you can use crushed crackers or even cooked quinoa for added texture. Fresh herbs can also be substituted for dried basil, enhancing the flavor profile. Ensure the fish fillets are very thin to allow for easy rolling and even cooking.
Serving Suggestions
These Baked Fish Roll-Ups are delightful served with a side of steamed vegetables or a fresh salad, like Waldorf Crown Salad, for a refreshing contrast. A squeeze of lemon juice or a dollop of tartar sauce enhances the dish's flavors. They also pair well with rice or quinoa for a balanced meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish roll-ups in a preheated oven at 350°F (175°C) for about 10-15 minutes, or until warmed through. This method helps maintain the fish's moisture and texture.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Fish Roll-Ups contains roughly 120 calories, with 4g protein, 14g carbohydrates, and 6g fat. It is an excellent source of vitamin C (32% of the Daily Value) and vitamin A (28% of the Daily Value), and a good source of iron and calcium. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can use any thin fish fillets such as tilapia, sole, or flounder. Just ensure the cooking time remains consistent, adjusting if you choose a thicker cut.
What can I serve with Baked Fish Roll-Ups?
These roll-ups pair beautifully with a side of roasted vegetables or a light salad. For a heartier meal, consider serving them with mashed potatoes or a grain like quinoa.
Can I prepare these roll-ups in advance?
Yes, you can prepare the roll-ups and place them in the baking dish up to a day ahead. Cover and refrigerate, then bake when ready to serve, adding a few extra minutes to the cooking time if baking from cold.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).