Fish Roll-Ups

Health score
1%
Fish Roll-Ups
40 min.
12
87kcal

Suggestions

Ingredients

  • 3 tablespoons butter 
  • 24  buttery round crackers crushed
  • 1 cup crab meat minced
  • 2 tablespoons parsley fresh minced
  • 0.3 teaspoon garlic powder to taste
  • 2 tablespoons juice of lemon 
  • 2 tablespoons onion minced
  • 0.3 cup parmesan cheese grated
  • 12 servings salt and pepper to taste
  • 6 ounce fillets sole 

Equipment

  • frying pan
  • oven
  • baking pan
  • toothpicks
  • aluminum foil

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Lightly coat a 9x13 inch baking pan with cooking spray.
  2. Melt butter in frying pan over medium heat.
  3. Add onion and saute for 1 minute. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more.
  4. Remove from heat and stir in crushed crackers.
  5. Spread mixture over filets; sprinkle with lemon juice and Parmesan cheese.
  6. Roll up filets, seal with toothpicks and place in prepared baking dish. Dot each roll with butter and cover pan tightly with foil.
  7. Bake in preheated oven for 15 to 17 minutes until fish flakes.

Nutrition Facts

Calories87kcal
Protein25.25%
Fat53.99%
Carbs20.76%

Properties

Glycemic Index
9.5
Glycemic Load
0.04
Inflammation Score
-2
Nutrition Score
5.0904347870661%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
1.44mg
Luteolin
0.01mg
Isorhamnetin
0.08mg
Kaempferol
0.02mg
Myricetin
0.1mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:86.73kcal
4.34%
Fat:5.19g
7.98%
Saturated Fat:2.53g
15.79%
Carbohydrates:4.49g
1.5%
Net Carbohydrates:4.29g
1.56%
Sugar:0.63g
0.7%
Cholesterol:21.6mg
7.2%
Sodium:434.7mg
18.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.46g
10.91%
Vitamin B12:1.45µg
24.24%
Selenium:9.93µg
14.19%
Vitamin K:14.23µg
13.56%
Phosphorus:98.14mg
9.81%
Copper:0.14mg
7.13%
Zinc:1.02mg
6.81%
Calcium:39.54mg
3.95%
Vitamin C:2.96mg
3.59%
Vitamin A:169.87IU
3.4%
Folate:13.28µg
3.32%
Vitamin B3:0.61mg
3.05%
Magnesium:12.05mg
3.01%
Vitamin D:0.41µg
2.72%
Vitamin E:0.4mg
2.67%
Vitamin B1:0.04mg
2.57%
Iron:0.44mg
2.44%
Manganese:0.05mg
2.28%
Vitamin B6:0.05mg
2.25%
Potassium:72.54mg
2.07%
Vitamin B2:0.03mg
2.04%
Vitamin B5:0.12mg
1.17%
Source:Allrecipes