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Bulgur Stuffed Fish Rolls

Diet.Chef's picture
  Flounder/Sole fillets 16 Ounce (4 Pieces, 4 Ounce Each, Fresh/Frozen)
  Water 1 1⁄4 Cup (20 tbs)
  Bulgur 1⁄2 Cup (8 tbs)
  Shredded carrot 2⁄3 Cup (10.67 tbs)
  Sliced green onion 1⁄4 Cup (4 tbs), sliced
  Shredded orange peel 1⁄4 Teaspoon
  Salt 1⁄8 Teaspoon
  Pepper 1⁄8 Teaspoon
  Nonstick spray coating 2 Tablespoon
  Frozen orange juice concentrate 2 Tablespoon
  Margarine 1 Tablespoon
  Ground ginger 1 Dash

Thaw fish, if frozen.
Rinse fish and pat dry with paper towels.
For stuffing, in a medium saucepan combine water and bulgur.
Bring to boiling; reduce heat.
Cover and simmer for 12 minutes or till tender.
Stir in carrot and onion and cook 5 minutes more.
Drain off excess liquid, if necessary.
Stir in orange peel, salt, and pepper.
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 spray coating.
Arrange fish rolls, seam side down, in baking dish.
Place any remaining stuffing around fish rolls in baking dish.
In a small saucepan heat orange juice concentrate, margarine, and ginger till margarine is melted.
Brush mixture over fish rolls.
Bake, uncovered, in a 350° oven 20 to 25 minutes or till fish flakes easily when tested with a fork.
Remove toothpicks, if necessary.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1122 Calories from Fat 379

% Daily Value*

Total Fat 42 g65.2%

Saturated Fat 7.1 g35.6%

Trans Fat 0 g

Cholesterol 217.7 mg72.6%

Sodium 720.4 mg30%

Total Carbohydrates 89 g29.6%

Dietary Fiber 17.6 g70.4%

Sugars 18.5 g

Protein 97 g193.5%

Vitamin A 364.9% Vitamin C 39.1%

Calcium 15.5% Iron 23.3%

*Based on a 2000 Calorie diet

Bulgur Stuffed Fish Rolls Recipe