Lemon Fish Roll-Ups
Delightful lemon-infused fish roll-ups with cheesy rice and broccoli, perfect for a flavorful and satisfying family dinner or special occasion.
Ingredients
Instructions
- In a small saucepan, melt 1/3 cup butter.
- Add 1/3 cup lemon juice, 2 teaspoons salt, and 1/4 teaspoon pepper; stir well.
- In a medium bowl, combine 1 1/3 cups cooked rice, 1 cup shredded Cheddar cheese, thawed chopped broccoli, and 1/4 cup lemon mixture.
- Divide the rice mixture among 8 fish fillets; roll-up and place seam-side down in an 11 x 7-inch baking dish.
- Pour the remaining lemon sauce over the rolled fillets.
- Bake at 375°F for 25 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
To enhance flavor, consider adding fresh herbs like dill or parsley to the rice mixture. If you're short on time, substitute fresh broccoli with pre-packaged steamed broccoli or use a different vegetable such as spinach. For a different twist, try swapping out Cheddar cheese for a cream cheese blend. This dish also works well with other fish fillets like tilapia or cod, common in many American recipes.
Serving Suggestions
Serve the Lemon Fish Roll-Ups with a side of steamed vegetables or a fresh garden salad for a complete meal. They pair beautifully with Plantation Salad Dressing drizzled over greens. For an extra touch, add a side of quinoa or a light pasta dish to complement the flavors. This makes for a delightful, balanced dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the roll-ups in a baking dish, cover with foil, and warm in a preheated oven at 350°F for about 15-20 minutes until heated through. You can also microwave individual servings for a quick meal.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Fish Roll-Ups contains roughly 303 calories, with 18g protein, 18g carbohydrates, and 19g fat. It is an excellent source of vitamin C (102% of the Daily Value), protein (36% of the Daily Value), and calcium (31% of the Daily Value), and a good source of dietary fiber and iron. Note that it is relatively high in sodium, at 1009mg per serving (44% 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 various types of fish fillets such as tilapia, cod, or haddock. Just ensure the fillets are similar in thickness so they cook evenly. Adjust cooking time as needed based on the fish you choose.
What can I substitute for the cheddar cheese?
If you prefer a milder flavor, try using Monterey Jack or mozzarella cheese. For a richer taste, cream cheese or a blend of cream cheese and herbs can also work well. Feel free to experiment with your favorite cheese to find the perfect match.
Can I prepare the roll-ups ahead of time?
Absolutely! You can assemble the roll-ups a day in advance and store them in the refrigerator. Just cover them tightly with plastic wrap or foil. When you're ready to bake, pour the lemon sauce over and follow the cooking instructions as usual.
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).