Read an Excerpt
American Heart Association No-Fad Diet
By American Heart Association
Random HouseAmerican Heart Association
All right reserved.
Tilapia and Spinach Roll-ups with Shallot and White Wine Sauce
Serves 4; 3 ounces fish per serving
Mild-flavored tilapia, which blends so nicely with other foods, is complemented here with baby spinach leaves and a topping of crushed walnuts.
4 tilapia fillets (about 4 ounces each)
1/4 teaspoon salt
Pepper to taste
5 ounces fresh baby spinach leaves
1/2 cup shredded or grated Parmesan cheese
1 cup dry white wine (regular or nonalcoholic), plus more as needed
1/2 cup fat-free, low-sodium chicken broth or low-sodium
vegetable broth, plus more as needed
1 medium shallot, minced
2 tablespoons walnuts, crushed
Preheat the oven to 375°F.
Rinse the tilapia and pat dry with paper towels. Place the fish on a flat surface. Sprinkle the fish with the salt and pepper. Place the spinach on the fish. Sprinkle with the Parmesan. Starting at a short end, roll each fillet jelly-roll style. Secure each roll-up with a wooden toothpick. Place the fillets in a glass 13 x 9 x 2-inch baking dish.
Pour the wine and broth over the fish, using enough liquid to fill the dish to a depth of about 1/2 inch.
Sprinkle the shallot over the fish.
Bake, covered, for 30 minutes, or until the fish flakes easily when tested with a fork.
To serve, using a slotted pancake turner, transfer the roll-ups to plates. Sprinkle with the walnuts.
total fat 6.0 g
saturated 2.0 g
polyunsaturated 2.0 g
monounsaturated 1.0 g
cholesterol 50 mg
sodium 383 mg
carbohydrates 3 g
fiber 1 g
sugar 0 g
protein 22 g
1 vegetable; 3 lean meat
Excerpted from American Heart Association No-Fad Diet by American Heart Association Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.