Fish And Rice Roll-Ups
Delicate fish and rice roll-ups feature flavorful lemon butter and broccoli, perfect for a light, elegant meal that appeals to seafood lovers and those seeking a tasty, healthy dish.
Ingredients
Instructions
- Melt butter in a small pan with salt, pepper, and lemon juice. Add 1/2 cup of cooked broccoli.
- Place cooked rice in a bowl and pour 3/4 of the butter mixture over the rice.
- Mix the rice and butter mixture well.
- Lay the slices of fresh fish flat on a clean surface.
- Spoon the rice mixture onto each fish slice and roll each piece up tightly.
- Secure each roll with a toothpick to keep it intact.
- Place the fish rolls in a baking dish sprayed with cooking spray (Pam).
- Pour the remaining butter mixture over the fish rolls.
- Place one lemon slice on top of each fish roll.
- Bake at 350°F (175°C) until golden brown.
Tips & Substitutions
For a lighter option, consider using a firm white fish like tilapia or cod instead of fresh fish. If you want to enhance the flavor, adding some herbs like dill or parsley can elevate the dish. Be careful not to overcook the fish to keep it tender. If you don't have broccoli, steamed asparagus or spinach can work well too.
Serving Suggestions
Serve these fish and rice roll-ups with a fresh green salad or steamed vegetables for a complete meal. A side of lemon wedges can add a refreshing touch. They pair beautifully with Buttered Crab Meat for a seafood feast or with a light white wine for a delightful dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, preheat the oven to 350°F (175°C) and bake the rolls for about 10-15 minutes until heated through. You can also microwave them, but the oven will keep the fish's texture better.
Nutrition & Diet Analysis (per serving)
Each serving of Fish And Rice Roll-Ups contains roughly 1463 calories, with 24g protein, 110g carbohydrates, and 105g fat. It is an excellent source of protein (49% of the Daily Value), iron (42% of the Daily Value), and dietary fiber (31% of the Daily Value), and a good source of calcium and potassium. Note that it is relatively high in sodium, at 2652mg per serving (115% 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 for this recipe?
Yes, you can use frozen fish, but make sure to thaw it completely before rolling. This will ensure even cooking and help avoid a watery texture. Just pat the fish dry with paper towels to remove any excess moisture.
What type of rice works best in this recipe?
Short or medium-grain rice works best because it tends to be stickier, helping the roll-ups hold together. However, you can also use jasmine or basmati rice for a different flavor profile, just ensure it’s well-cooked.
Can I make this recipe ahead of time?
Absolutely! You can prepare the roll-ups ahead of time and store them in the refrigerator. Just add the lemon slices and remaining butter mixture before baking. This makes it a perfect dish for meal prep or entertaining.
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).