Bulgur-Stuffed Fish Rolls
Recipe from Better Homes and Gardens

Thin flounder fillets are easy to roll around the low-fat bulgur and carrot stuffing.


Bulgur-Stuffed Fish Rolls

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Servings: Makes 4 servings.
Prep Time: 25 mins
Total Time: 45 mins
Related Categories: Low Calorie, Low Carb, Low Fat, Low Sodium, Sole
 
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Ingredients
  • 4  4-ounce
    fresh or frozen flounder or sole fillets
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  • 1-1/4  cups
    water
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  • 1/2  cup
    bulgur
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  • 2/3  cup
    finely shredded carrot
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  • 1/4  cup
    sliced green onion
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  • 1/4  teaspoon
    finely shredded orange peel
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  • 1/8  teaspoon
    salt
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  • 1/8  teaspoon
    pepper
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  •  
    Nonstick cooking spray
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  • 2  tablespoons
    frozen orange juice concentrate
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  • 1  tablespoon
    margarine
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  • Dash 
    ground ginger
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Directions
1.
Thaw fish, if frozen. Rinse fish and pat dry with paper towels.
2.
For stuffing, in a medium saucepan combine water and bulgur. Bring to boiling; reduce heat. Cover and simmer for 12 minutes or until tender. Stir in carrot and onion and cook 5 minutes more. Drain off excess liquid, if necessary. Stir in orange peel, salt, and pepper.
3.
Spoon 1/4 cup of the stuffing onto each fish fillet. Roll fish around filling. Secure with wooden toothpicks, if necessary. Spray an 8x8x2-inch baking dish with nonstick cooking spray . Arrange fish rolls, seam side down, in baking dish. Place any remaining stuffing around fish rolls in baking dish.
4.
In a small saucepan heat orange juice concentrate, margarine, and ginger until margarine is melted. Brush mixture over fish rolls.
5.
Bake, uncovered, in a 350 degrees F oven 20 to 25 minutes or until fish flakes easily when tested with a fork. Remove toothpicks, if necessary. Serve fish rolls atop extra stuffing. Makes 4 servings.
Nutrition information
Calories 205, Total Fat 4 g, Cholesterol 49 mg, Sodium 169 mg, Carbohydrate 19 g, Protein 23 g. Percent Daily Values are based on a 2,000 calorie diet
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