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Tilapia Roulade With Tomato and Zuchinni Sauce #RSC Recipe

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Tilapia Roulade With Tomato and Zuchinni Sauce #RSC
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Ingredients
23
Count
Nutrition
425
Calories
Total time
55
Minutes
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Ingredients:

Directions:

  1. Line a 9x13 pan with Reynolds Wrap Foil, sprayed with oil and set aside.
  2. To prepare the fish:.
  3. Wash the Tilapia and pat dry.
  4. Place the fillet on a blue cutting board if you have.
  5. Using a meat mallot, pound out the fish till it spreads with out being too thin to break.
  6. On each side season it with the salt, pepper, and dried seasonings.
  7. Set aside until you finish the filling.
  8. Filling for the Tilapia:.
  9. Wash and cut your cherry tomatoes in half and set aside.
  10. Wash and cut your zuchinni into slices and cut the slices into four.
  11. Mix all of the dried seasonings into a bowl and set aside.
  12. Get a sautee pan and put your EVOO in it.
  13. Turn the pan to med-hi heat and let it warm up.
  14. Once the pan is hot but not burning add the cut tomatoes and zuchinni.
  15. Add your salt and pepper to taste.
  16. Add all of the dried seasonings.
  17. Cook / Sautee the vegetables for 2-3 minutes or until tender.
  18. To cook the filling:.
  19. In a seperate sautee pan you need add your butter and turn it to med-hi heat.
  20. Let the pan warm up and add your green onions.
  21. Immediately following add your red onions.
  22. Let them cook for 2-3 mins so they begin to change color.
  23. Add your seasonings and lemon juice and let cook another 1-2 minutes.
  24. Add the crab meat and stir well.
  25. Cook the crab in it for another 1-2mins.
  26. Add you heavy cream and let thicken on its own.
  27. Taste it and adjust the seasonings if you need to add more now is the time.
  28. Cook the filling first and let it cool as you prepare the rest of the meal.
  29. Now that everything is prepared you can make the Tilapia Roulade.
  30. Take your fillet and put and small amout of filling all the way down the center.
  31. Slowly begin to roll up each fillet into a roll.
  32. Place each rolled fillet seam side down and make the next one.
  33. Do this until all of the fillets are rolled up.
  34. Place them in the oven on 375 degrees for 7-10 minutes or until done.
  35. Once you take them out of the oven let them rest a minute or two.
  36. Place them on your Tomato and Zuchinni Sauce.
  37. Enjoy!
  38. #RSC! Contest entry.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 425.28 Kcal (1781 kJ)
Calories from fat 218.76 Kcal
% Daily Value*
Total Fat 24.31g 37%
Cholesterol 102.36mg 34%
Sodium 80.69mg 3%
Potassium 1134.23mg 24%
Total Carbs 10.63g 4%
Sugars 3.29g 13%
Dietary Fiber 2.37g 9%
Protein 42.68g 85%
Vitamin C 57.7mg 96%
Iron 3.1mg 17%
Calcium 74.4mg 7%
Amount Per 100 g
Calories 94.76 Kcal (397 kJ)
Calories from fat 48.74 Kcal
% Daily Value*
Total Fat 5.42g 37%
Cholesterol 22.81mg 34%
Sodium 17.98mg 3%
Potassium 252.72mg 24%
Total Carbs 2.37g 4%
Sugars 0.73g 13%
Dietary Fiber 0.53g 9%
Protein 9.51g 85%
Vitamin C 12.9mg 96%
Iron 0.7mg 17%
Calcium 16.6mg 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.1
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium

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