Reduced Calorie Cajun Fish Roll-Up
A flavorful reduced calorie Cajun fish roll-up featuring crab, herbs, and spices, perfect for a light, satisfying meal with bold Cajun flavors that appeals to seafood lovers.
Ingredients
Instructions
- Preheat oven to 350°F.
- In a skillet, melt 1 teaspoon of margarine, add the minced celery and onion, and sauté over medium heat, stirring occasionally, for 2 to 3 minutes.
- Add drained crabmeat, dried breadcrumbs, egg white, minced green onion, parsley, and half of the ground red pepper, mixing until well combined.
- Spoon half of the crabmeat mixture onto the center of each fish fillet and roll the fish to enclose the filling.
- Transfer the fish rolls, seam side down, to a 1-quart casserole dish and set aside.
- In a pan, melt the remaining margarine, stir in lemon juice and a dash of red pepper.
- Pour the lemon mixture over the fish rolls and sprinkle with a dash of pepper and paprika.
- Bake for about 15 minutes until cooked through.
Tips & Substitutions
For a lighter option, substitute the margarine with a cooking spray or olive oil. You can also swap crabmeat with cooked shrimp or even canned tuna for a different flavor profile. If you're short on time, pre-chopped vegetables can save you some prep time. Consider using whole wheat breadcrumbs for added fiber, which ties in nicely with many American recipes.
Serving Suggestions
Serve the Cajun fish roll-ups with a side of mixed greens or steamed vegetables for a balanced meal. A light lemon vinaigrette complements the dish well. For a heartier option, pair it with rice or quinoa. These roll-ups also pair beautifully with Company Crab Casserole for a delightful seafood feast.
Storage & Reheating
Store any leftover fish roll-ups in an airtight container in the refrigerator for up to 2 days. To reheat, place them in a preheated oven at 350°F for about 10 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery. Enjoy them cold as a seafood salad topping for a refreshing twist.
Nutrition & Diet Analysis (per serving)
Each serving of Reduced Calorie Cajun Fish Roll-Up contains roughly 516 calories, with 37g protein, 84g carbohydrates, and 12g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (179% of the Daily Value), and dietary fiber (123% of the Daily Value). Note that it is relatively high in sodium, at 1805mg per serving (78% 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, but make sure to thaw them completely before preparation. This ensures even cooking and helps the filling adhere properly. Pat them dry with a paper towel to remove excess moisture for the best results.
What can I substitute for crabmeat?
If you don't have crabmeat, you can easily substitute it with cooked shrimp or even canned tuna. Both options will provide a different flavor but still create a delicious filling. Adjust the seasoning as needed to complement the substitute you choose.
How do I know when the fish is fully cooked?
The fish is fully cooked when it flakes easily with a fork and is opaque throughout. If you have a food thermometer, it should reach an internal temperature of 145°F. Keep an eye on it while baking to prevent overcooking.
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).