Recipe: Tilapia and Spinach Roll-ups with Shallot and White Wine Sauce

TILAPIA AND SPINACH ROLL-UPS
WITH SHALLOT AND WHITE WINE SAUCE

"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 degrees 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.

Serves 4; 3 ounces fish per serving

Per Serving: calories 188, 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

Dietary Exchanges: 1 vegetable; 3 lean meat

From the Hardcover edition.
Excerpted from American Heart Association No-Fad Diet by American Heart Association
Copyright 2005 by American Heart Association. Excerpted by permission of Clarkson Potter, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.