Fish Roll-Ups
Delicate fish roll-ups filled with flavorful spinach and melted Cheddar cheese, coated in a creamy lemon sauce—perfect for elegant dinners or family meals with a zestful twist.
Ingredients
Instructions
- Melt butter in a pan; stir in flour, salt, pepper, and paprika to make a roux.
- Gradually add milk, stirring constantly until the sauce thickens.
- Add 1/2 cup of shredded Cheddar cheese, lemon peel, and lemon juice; stir until the cheese melts and the sauce is smooth.
- Cook and drain the chopped frozen spinach thoroughly.
- Place a spoonful of spinach and some shredded cheese mixture on each flounder fillet.
- Roll up the fillets to enclose the filling.
- Serve the fish roll-ups with the cheese sauce spooned over the top.
Tips & Substitutions
For a lighter sauce, consider using light cream instead of milk. If you want to add more flavor, try incorporating fresh herbs like dill or parsley into the cheese mixture. You can also substitute the flounder with another mild fish, such as tilapia. Make sure to drain the spinach well to avoid excess moisture in the roll-ups, ensuring they hold together better.
Serving Suggestions
These fish roll-ups are delightful when served with a side of steamed vegetables or a fresh salad. Consider pairing them with a light lemon vinaigrette to complement the flavors. For a heartier meal, serve alongside rice or quinoa. They also pair beautifully with Macaroni Salad With Tuna for a complete seafood experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the roll-ups in a preheated oven at 350°F (175°C) for about 15-20 minutes until heated through. Alternatively, you can microwave them for a quicker option, but be cautious not to overheat to maintain their texture.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Roll-Ups contains roughly 799 calories, with 12g protein, 101g carbohydrates, and 41g fat. It is an excellent source of iron (81% of the Daily Value), vitamin A (26% of the Daily Value), and protein (24% of the Daily Value), and a good source of dietary fiber and vitamin C. It also contributes 3g of dietary fiber toward your daily target.
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, you can use fresh spinach! Just sauté it in a bit of olive oil until wilted, then chop and drain before using. Fresh spinach will provide a vibrant flavor and texture to the roll-ups.
What can I substitute for Cheddar cheese?
If you're looking for a different flavor, you could use Monterey Jack or Gruyère cheese. Both cheeses melt well and add a delicious creaminess to the sauce. For a dairy-free option, try a plant-based cheese that melts.
Can I make these roll-ups ahead of time?
Absolutely! You can prepare the roll-ups in advance, store them in the fridge, and bake them just before serving. This makes them a great option for entertaining or meal prep. Just ensure to keep them covered to prevent drying out.
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).