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Often we forget to eat healthy foods just because we are so busy. On top of that, fish can be quite intimidating to people who have never learned how to cook it. This recipe, however, is easy to prepare, looks very pretty, and it tastes great. Tilapia and sole are light, flaky, white-fleshed fish – a perfect low-calorie source of lean protein for those of you who are watching their waistlines or at risk of cardiovascular disease. The extra burst of flavor comes from anchovies, herrings’ “little cousins”: just like their larger relatives they are chock-full of nutrients (for example, they are a rich source of protein, niacin, calcium, selenium, and an extremely high concentration of omega-3 fatty acids), and one of the most beloved ingredients in Italian cuisine.
Ingredients
- 6 to 8 small tilapia or sole fillets, depending on the size
- 4 or 5 tablespoons extra-virgin olive oil
- 2 slices of bread, crust removed, diced
- 1 tablespoon freshly chopped parsley
- 1 tablespoon capers
- 4 anchovies, chopped (salt- or oil-packed, drained and rinsed well, and pat dry)
- grated zest of one organic lemon
- ½ cup dry white wine
- flour
- salt
- ground pepper to taste
Directions
Soak the diced bread in 4 tablespoons of cold vegetable broth or water for a few minutes; drain well squeezing the liquid out. Combine in a food processor with one tablespoon oil, parsley, capers, anchovies, lemon zest (you can also mix everything together with a fork).
Season the fillets with salt and pepper, dredge in flour shaking off the excess. Put some of the filling on the center of each fillet, roll the fillet around the filling and secure with a toothpick or tie with string (for an ever prettier effect, blanch some chives in boiling water and use them as strings). Repeat with all the fillets.
Heat the remaining oil in a pan and add the fillet, seam down. Cook for about 5 minutes, turn carefully with a spatula; cook the other side for a couple more minutes, and add the wine. Turn up the heat to allow the wine to evaporate, and voila'!
*** if you are really watching your waistline and need to decrease the quantity of the oil, you can just bake these in a parchment-lined pan, brushing the top with a mix of 1 tablespoon oil and 1 tablespoon lemon. You can also steam them and drizzle them with little oil and lemon at the end. In both cases, skip the flour.
https://dinnerinvenice.com/2011/10/23/tilapia-roll-ups/
