Healthy Sole Roll Ups Food

HEALTHY SOLE ROLL-UPS

Steps:

• Wrap each sole fillet around carrot and secure with toothpick.
• Place in shallow baking dish.
• Combine broth and lemon juice and pour evenly over fish.
• Sprinkle with black pepper.
• Mix the crumbs and oregano.
• Sprinkle on top of the fish.
• Sprinkle with parmesan cheese.
• Bake at 450F 10-12 minutes until the fish is done.

HEALTHY HOMEMADE MANGO FRUIT ROLL-UPS

Steps:

• Preheat the oven to 175ºF and line two rimmed baking sheets with Silpats or parchment paper.
• Puree the mango in a food processor or blender until smooth.
• Divide the purée evenly between the two prepared pans, and using an off-set spatula, spread the purée as flat and as evenly as possible until it's about 1/8-inch thick.
• Bake the purée for 3 to 4 hours. (See Note) The fruit roll-ups are done when the purée is dry to the touch and pliable. If the bottom side of the roll-ups is still wet after some time, flip the roll-ups over and continue baking them until they are fully dried.
• Remove the roll-ups from the oven. Place a piece of wax paper on top of the roll-ups and then peel off the wax paper and the roll-ups together. Cut the sheet into long strips and then roll up the strips.
• Note:.
• The total baking time will vary depending on the exact thickness of your fruit roll-ups and the differing temperatures of ovens.
• The fruit roll-ups will last for up to 1 week when stored in an air-tight container.

BROCCOLI-STUFFED SOLE

Steps:

• In a small bowl, combine the butter, lemon juice, salt and pepper. In another bowl, combine the broccoli, rice, cheese and half of the butter mixture. , Spoon 1/2 cup onto each fillet. Roll up and place seam side down in a baking dish coated with cooking spray. Pour remaining butter mixture over roll-ups. , Bake, uncovered, at 350° for 25 minutes or until fish flakes easily with a fork. Baste with pan drippings; sprinkle with paprika.

ROLLED FILLETS OF SOLE

Steps:

• Grate the zest from the oranges, and set aside. Slice off the stem end of the oranges. Place the fruit on a work surface, cut side down; using a sharp knife, cut away the peel and white pith, in a single curved motion, from end to end. Working over a bowl to catch the juices, use a paring knife to slice carefully between the sections and membranes of each orange; remove the segments whole. Squeeze the membrane to release any remaining juice before discarding. Set aside the segments and juice.
• Preheat the oven to 400 degrees. Fold four 18-inch lengths of parchment paper in half, cut into a half-heart shape, and open. Lay the fillets on a work surface, skinned side up, and top each with a layer of arugula leaves. Season with half the salt and pepper, and roll up tightly. Place one fillet seam side down on each length of parchment paper near the crease. Combine the orange zest, juice, and segments; olive oil; oregano; and remaining salt and pepper. Spoon the dressing with segments over each fillet. Fold the other half of the parchment over the ingredients. Make small overlapping folds to seal the edges, starting at the top of the heart. Two inches from the end, twist the parchment twice, gently but firmly, to seal.
• Place packets on a rimmed baking sheet or in a heavy skillet (preferably cast iron); bake 25 to 30 minutes or until fully puffed. Remove from oven; open carefully. Transfer fillets to a plate; spoon cooking liquid and orange segments over.

SUMMER VEGETABLE ROLL-UPS

Steps:

• Cut each aubergine and courgette into 6 slices lengthways. Line a grill pan with foil and arrange the aubergine and courgette slices over it. Brush them liberally with oil, then season. Grill until lightly browned, then turn over and repeat. Remove and leave to cool, keeping the 2 vegetables separate.
• Quarter the peppers and remove the seeds. Place on the grill, skin-side up, and grill until the skins are blackened. Transfer to a bowl and cover with foil. When cool enough to handle, peel off the skins.
• Mix the ricotta and pesto with a little seasoning. Put an aubergine slice on your work surface and spread with a little ricotta mix. Cover with a courgette slice and spread with a little more ricotta mix. Top with a pepper slice, then roll up from one end and secure with a cocktail stick if necessary. Place on a platter and repeat with the remaining vegetables and ricotta mix to make 12 roll-ups.
• Toast the pine nuts in a dry frying pan until golden. Drizzle a little oil over the roll-ups, then scatter with pine nuts and basil leaves. Serve at room temperature.