Fish And Broccoli Roll-Ups
A flavorful and hearty dish featuring rolled fish fillets filled with broccoli and cheese, baked to perfection with a hint of lemon and paprika, ideal for family dinners.
Ingredients
Instructions
- Spread the chopped broccoli and shredded cheese mixture over the fish fillets. Roll up and place seam side down in a greased 11 x 7 inch baking dish. Squeeze lemon juice over all.
- Drizzle a little oil over the top and sprinkle with paprika.
- Bake uncovered at 350°F for approximately 30 to 35 minutes.
Tips & Substitutions
For added flavor, consider mixing some herbs like dill or parsley into the broccoli and cheese mixture. If you don't have Cheddar cheese, a mild mozzarella can work well as a substitute. Ensure the fish fillets are of even thickness for uniform cooking. This recipe is similar to 'Fancy Fish Roll-Ups,' which also features rolled fish with delightful fillings.
Serving Suggestions
These fish and broccoli roll-ups make a fantastic main dish, perfect when served alongside a fresh garden salad or steamed rice. For a complete meal, pair them with a light lemon vinaigrette drizzled over the greens. They complement well with other seafood recipes, bringing an elegant touch to your dinner table.
Storage & Reheating
Leftover roll-ups can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F for about 15-20 minutes until heated through, ensuring the fish stays moist and the cheese melts nicely.
Nutrition & Diet Analysis (per serving)
Each serving of Fish And Broccoli Roll-Ups contains roughly 230 calories, with 18g protein, 4g carbohydrates, and 16g fat. It is an excellent source of protein (36% of the Daily Value), calcium (31% of the Daily Value), and vitamin C (22% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 1351mg per serving (59% 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 frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are completely thawed and patted dry before rolling. This will help achieve the best texture and prevent excess moisture from affecting the dish.
What type of fish is best for roll-ups?
Mild white fish such as tilapia, cod, or haddock work well for roll-ups. These types of fish are firm enough to hold the filling without falling apart, ensuring a delightful bite every time.
Can I add other vegetables to the filling?
Absolutely! Feel free to add other vegetables like spinach, bell peppers, or even some grated carrots for added color and nutrition. Just make sure to chop them finely so they roll easily with the fish.
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).