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| General Category : Main Course |
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| Food Group : Meat-Pork, Vegetables, Fish |
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| Preparation Method : Boil/Simmer |
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These healthy bundles of fish and vegetables are low in calories but high in flavour.
Calories 185, Vit A 49% RDI, Vit B12 121% RDI, Magnesium 39% RDI
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Ingredients
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1 bunch spinach, blanched, drained and chopped, or 1 pkg (300 g) frozen chopped spinach, thawed |
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3 green onions (white and light green parts only), minced |
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1 small clove garlic, pressed or minced |
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1/4 cup (60 mL) pine nuts, lightly toasted (optional) |
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4 tsp (20 mL) extra-virgin olive oil |
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3/4 tsp (4 mL) salt |
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1 egg white |
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6 thin slices prosciutto or Serrano ham |
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6 sole fillets (about 1-1/2 lb/750 g) |
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1/4 tsp (1 mL) black pepper |
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Preparation
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In large bowl, toss together spinach, onions, garlic, pine nuts (if using), oil, salt and egg white until thoroughly mixed.
On work surface, lay prosciutto slice; place fish fillet, lengthwise, on top. Place one-sixth of spinach mixture on one end of fi llet. Roll up fillet to opposite end, then roll prosciutto around stuffed fillet; place bundle on heatproof plate. Repeat with remaining ingredients. Sprinkle with pepper.
Place plate in hot steamer; steam, covered, over high heat until fish flakes easily and stuffing is hot, 12 to 15 minutes. Pouring off and discarding juices, transfer to serving platter.
Makes 6 servings.
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Nutritional information
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Per serving: about 185 cal, 28 g pro, 7 g total fat (1 g sat. fat), 3 g carb, 1 g fibre, 73 mg chol, 728 mg sodium. % RDI: 8% calcium, 16% iron, 49% vit A, 8% vit C, 36% folate.
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Source
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Homemakers Magazine: April 2007
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