Ingredients:
- 6 -8 tilapia fillets, easier to roll (thinner the better) or 6 -8 sole fillets, easier to roll s ( thinner the better)
- 1/2 cup fat-free low-sodium chicken broth (note......no salt added...there is a bit of salt in chicken broth)
Directions:
- Heat oven to 350°F.
- Heat oil in medium pan. Sauté onions and chopped spinach until tender. Spoon 2-3 tbsp of onion and spinach mixture into fillet and roll up. Put toothpick through to hold together if you like. Place down in baking dish of the right size. Pour chicken broth over fillets and bake 25 minutes, or until flaky.
- When in the oven make the sauce. Heat milk over medium heat in a small saucepan until bubbles occur around the edge. Add cornstarch mixture and stir until thickened, add the fine chopped parsley and pepper.
- When fish is done, remove from oven and plate. Spoon about 3 tbsp over each fillet. ENJOY.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.24 Kcal (466 kJ) | ||
| Calories from fat | 26.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.94g | 5% | |
|---|---|---|---|
| Cholesterol | 41.09mg | 14% | |
| Sodium | 102.32mg | 4% | |
| Potassium | 388.73mg | 8% | |
| Total Carbs | 4.03g | 1% | |
| Sugars | 1.78g | 7% | |
| Dietary Fiber | 0.91g | 4% | |
| Protein | 18.2g | 36% | |
| Vitamin C | 5.7mg | 10% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1.4mg | 8% | |
| Calcium | 74.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 71.12 Kcal (298 kJ) | ||
| Calories from fat | 16.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.88g | 5% | |
|---|---|---|---|
| Cholesterol | 26.27mg | 14% | |
| Sodium | 65.42mg | 4% | |
| Potassium | 248.54mg | 8% | |
| Total Carbs | 2.58g | 1% | |
| Sugars | 1.14g | 7% | |
| Dietary Fiber | 0.58g | 4% | |
| Protein | 11.64g | 36% | |
| Vitamin C | 3.7mg | 10% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.9mg | 8% | |
| Calcium | 47.8mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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