American Heart Association No-Fad Diet A Personal Plan for Healthy Weight Loss

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. Ingredients 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 To Prepare Preheat the oven to 375F. 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. 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.American Heart Association Staff is the author of 'American Heart Association No-Fad Diet A Personal Plan for Healthy Weight Loss', published 2006 under ISBN 9780307347428 and ISBN 0307347427.