Seafood Roll-Ups
Seafood roll-ups featuring tender fish fillets filled with cheesy, savory pimento and mushroom mixture, baked to perfection—an elegant, flavorful dish perfect for special dinners or entertaining.
Ingredients
- 1 lb. flounder or sole ⓘ
- 1/2 cup shredded Swiss cheese ⓘ
- 1 (2 1/2 oz.) jar sliced mushrooms, drained ⓘ
- 1/4 cup low-fat yogurt ⓘ
- 1 tablespoon chives ⓘ
- 1 tablespoon chopped pimento ⓘ
- 1/2 teaspoon salt ⓘ
- 1/8 teaspoon pepper ⓘ
- 2 tablespoons bread crumbs ⓘ
- 1/4 teaspoon paprika ⓘ
- 1 tablespoon plain low-fat yogurt ⓘ
Instructions
- Thaw the fish if frozen.
- Cut the fish into 4 portions and make 4 rectangles.
- In a bowl, combine shredded Swiss cheese, chives, chopped pimento, salt, and pepper.
- Spread the cheese mixture on each fish rectangle.
- Roll up the fillets around the filling to form roll-ups.
- Place the roll-ups seam side down in a sprayed loaf pan.
- Combine bread crumbs and paprika in a small bowl.
- Brush the fish roll-ups with 1 tablespoon of plain low-fat yogurt.
- Sprinkle the bread crumb mixture over the top.
- Bake in a 350°F oven for 20 to 30 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
For a lighter option, substitute the Swiss cheese with a low-fat cheese or omit it altogether. If you prefer a different seafood, try using shrimp or crab for a twist. Ensure the fish is thawed completely for even cooking. For added flavor, consider incorporating some garlic powder into the cheese mixture or serve alongside a dipping sauce inspired by Great South Bay Crab Bisque.
Serving Suggestions
Serve these Seafood Roll-Ups with a fresh side salad or steamed vegetables for a balanced meal. They also pair well with a light tartar sauce or a squeeze of lemon. For a heartier option, consider serving alongside Corn Breaded Fish Bake for a delightful seafood feast.
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 for about 10-15 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Seafood Roll-Ups contains roughly 149 calories, with 9g protein, 9g carbohydrates, and 9g fat. It is an excellent source of vitamin C (33% of the Daily Value) and vitamin D (20% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 1868mg per serving (81% 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 flounder or sole. Just make sure to thaw it completely before preparing the roll-ups to ensure even cooking. Pat the fish dry after thawing to remove excess moisture, which helps achieve a better texture.
What can I substitute for Swiss cheese?
If you're not a fan of Swiss cheese, you can substitute it with mozzarella or even a blend of Italian cheeses. These alternatives will still provide a creamy texture while allowing for a different flavor profile that complements the seafood.
Can I prepare these roll-ups in advance?
Absolutely! You can assemble the roll-ups ahead of time and refrigerate them until ready to bake. Just be sure to cover them tightly with plastic wrap or foil to prevent them from drying out. When ready to serve, bake as directed, adding a few extra minutes if they're cold from the fridge.
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).