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Broccoli-Fish Roll-Ups


Broccoli-Fish Roll-Ups

Broccoli-Fish Roll-Ups

Prep and Cook Time 30 minutes

Yield

Makes 4 servings

Ingredients

1 can (10-3/4 ounces) cream of broccoli soup, undiluted
1/2 cup fat-free (skim) milk
2 cups uncooked seasoned stuffing crumbs
4 flounder fillets (about 3 ounces each)
1 box (10 ounces) frozen broccoli spears, thawed
Paprika

Preparation

  1. Preheat oven to 375°F. Spray 9X9-inch baking dish with nonstick cooking spray. Combine soup and milk in medium bowl. Reserve 1/2 cup soup mixture.
  2. Combine stuffing crumbs and remaining soup mixture in medium bowl; pat into prepared dish.
  3. Place fish on clean work surface. Arrange 1 broccoli spear crosswise across narrow end of 1 fillet. Starting at narrow end, gently roll up fish. Place over stuffing mixture, seam side down. Repeat with remaining fish and broccoli.
  4. Arrange any remaining broccoli spears over stuffing mixture. Spoon reserved 1/2 cup soup mixture over roll-ups. Sprinkle with paprika.
  5. Bake 20 minutes or until fish flakes easily when tested with fork.

Variation

Asparagus spears and cream of asparagus soup can be substituted for broccoli spears and cream of broccoli soup.

Nutritional Information

Serving Size: 1 roll-up with about 1/2 cup stuffing mixture
Sodium 896 mg
Protein 22 g
Fiber 3 g
Carbohydrate 22 g
Cholesterol 51 mg
Saturated Fat 2 g
Total Fat 6 g
Calories from Fat 22 %
Calories 250

Dietary Exchange

Meat 2
Vegetable 1
Starch 1
Fat 1/2

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