Fish and vegetable rolls are a healthy and tasty option, combining tender fish with fresh vegetables in a light, flavorful dish. You can use various types of fish and vegetables based on your preference. Here’s a recipe for Fish and Vegetable Rolls:
Ingredients:
- 4 fillets of white fish (such as cod, tilapia, or haddock), about 6 oz (170g) each
- 1 medium zucchini, thinly sliced
- 1 medium carrot, peeled and thinly sliced
- 1 red bell pepper, thinly sliced
- 1 cup fresh spinach or baby spinach
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- Toothpicks or kitchen twine (for securing the rolls)
Instructions:
Step 1: Prepare the vegetables
- Blanch the vegetables: In a small saucepan, bring water to a boil. Add the zucchini and carrot slices and blanch for 1-2 minutes until they are slightly tender but still crisp. Drain and set aside.
Step 2: Prepare the fish
- Preheat the oven: Set your oven to 375°F (190°C).
- Season the fish: Pat the fish fillets dry with paper towels. Brush both sides of the fillets with olive oil, and season with salt, pepper, dried oregano, and dried thyme.
Step 3: Assemble the rolls
- Lay out the fish: Place each fish fillet on a clean surface. Arrange a few spinach leaves, a few slices of zucchini, carrot, and red bell pepper in the center of each fillet.
- Roll the fish: Carefully roll each fillet around the vegetables, securing the rolls with toothpicks or tying them with kitchen twine.
Step 4: Bake the rolls
- Prepare a baking dish: Place the fish rolls seam-side down in a baking dish. Drizzle with a little more olive oil and lemon juice.
- Bake: Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Step 5: Serve
- Remove toothpicks: Carefully remove the toothpicks or kitchen twine from the rolls before serving.
- Garnish: Garnish with a squeeze of fresh lemon juice or a sprinkle of fresh herbs if desired.
Serving suggestions:
Serve these fish and vegetable rolls with a side of quinoa, couscous, or a fresh salad. They also go well with a light dipping sauce like a yogurt-dill sauce or a simple vinaigrette.
Enjoy your delicious and healthy fish and vegetable rolls!
