Fish Fillet Roll-Ups
Fish fillet roll-ups are flavorful, cheesy, and tender, featuring seasoned spinach and rice wrapped in fish, baked to perfection with a hint of paprika for a delightful meal.
Ingredients
Instructions
- Preheat oven to 375°F.
- Melt butter in a small saucepan.
- Add lemon juice, chicken bouillon, and Tabasco sauce to the melted butter.
- Heat the sauce slowly and set aside.
- In a medium bowl, combine cooked rice, thawed spinach, shredded Cheddar cheese, and 1/4 cup of the lemon-butter sauce.
- Mix well to incorporate all ingredients.
- Divide the rice and spinach mixture equally among the fish fillets.
- Roll up each fillet and place seam-side down in a baking dish.
- Pour the remaining sauce over the fish roll-ups.
- Sprinkle with paprika.
- Bake for 25 minutes or until the fish flakes easily.
Tips & Substitutions
For a lighter option, substitute butter with olive oil or use a low-fat cheese. If you don’t have fish fillets, chicken can work as a great alternative, similar to the method used in Chicken Smitane. Ensure the spinach is thoroughly drained to avoid excess moisture in the filling. Fresh herbs like dill or parsley can enhance the flavor.
Serving Suggestions
These fish roll-ups are excellent served with a side salad or steamed vegetables for a balanced meal. They pair beautifully with Rice With Black-Eyed Peas for a hearty addition. Drizzle with extra lemon-butter sauce before serving for added flavor, and consider a light white wine to complement the dish.
Storage & Reheating
To store leftovers, place the roll-ups in an airtight container in the refrigerator for up to 3 days. To reheat, cover with foil and warm in a preheated oven at 350°F for about 15 minutes, or until heated through. This helps retain moisture and keeps the fish from drying out.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Fillet Roll-Ups contains roughly 475 calories, with 20g protein, 91g carbohydrates, and 7g fat. It is an excellent source of vitamin A (85% of the Daily Value), iron (53% of the Daily Value), and protein (39% of the Daily Value), and a good source of calcium and vitamin C. Note that it is relatively high in sodium, at 1489mg per serving (65% 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 fresh spinach instead of frozen?
Yes, fresh spinach can be used in place of frozen. Sauté it briefly to wilt before mixing it into the rice and cheese mixture. This will add a lovely freshness to the dish.
What type of fish works best for this recipe?
Mild white fish like tilapia, cod, or sole are ideal for this recipe. They have a delicate flavor that complements the filling without overpowering it.
Can I prepare these roll-ups ahead of time?
Absolutely! You can assemble the roll-ups a day in advance and store them in the refrigerator. Just be sure to cover them tightly to prevent drying out before baking.
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).