Easy Fish Roll-Ups | thehealthyfoodie.com

Good food really doesn’t have to be complicated. Take these Easy Fish Roll-Ups, for example. You’d think that they take forever to make, yet nothing could be further from the truth. They are ready in just about the same time than it would take you to pan-fry a couple of eggs, and aren’t that much harder to make than said eggs, either! 

In fact, they’re so easy to make, you don’t even need a recipe: simply grab a few fillets of sole (or any other firm, lean white fleshed fish), blanch a few asparagus, roll asparagus in fish fillets, cook in covered non-stick pan for a few minutes and voilà: dinner (or lunch, or breakfast, or whatever meal it is that you’re about to eat) is served!

Seriously, fish is something that I need t eat more often, and I just found the perfect way to do just that. Lately, I’ve been loving on those cute little rolls for breakfast, or as a quick lunch quite regularly.

I like to buy individually frozen wild-caught fillets of sole, so all I need to do is take a few out of the freezer at night and in the morning, they’re all good and ready to be used.

When you’re ready to eat, you’ll want to trim about an inch off the ends of the asparagus spears, just to rid them of their tough, fibrous part.

Then, bring some water to a boil in a medium-sized non-stick pan. Add a generous pinch of salt and then plunge the asparagus spears in the boiling water. Leave them in there for no more than 20 to 30 seconds. You just want them to turn vibrant green and become slightly softened.

Remove your asparagus promptly with kitchen tongs and then set them aside on a paper towel to dry and cool while you work on the fish fillets.

Easy Fish Roll-Ups | thehealthyfoodie.com

Pat the fillets of sole real dry and then season them to taste with salt and pepper; lay the seasoned fillets on a cutting board.

I like to use sole because I find it’s just the perfect size and consistency for this, but you could also use any other firm, lean white fleshed fish, if you wanted to.

Easy Fish Roll-Ups | thehealthyfoodie.com

Now take 5 asparagus spears and lay them across the widest part of each fillet. Roll each fillet onto itself, and around the asparagus.

Oh, and here too you could easily make changes: if you didn’t have asparagus, you could very well use green beans, wax beans, sauteed bell peppers, julienned carrots or even zucchini sticks…

Anything that’s long and thin and that cooks quickly would do the trick, really!

Easy Fish Roll-Ups | thehealthyfoodie.com

Season each fish roll-up with a little bit more salt and pepper.

Make sure that you safely tuck the end of the fillet under the roll so it doesn’t come undone as it cooks…

Easy Fish Roll-Ups | thehealthyfoodie.com

Next, drain the water from the skillet and then place it back over medium heat; melt about a teaspoon of ghee (or any other healthy cooking fat of your choice).

When the ghee is fully melted, delicately place the fish roll-ups in the skillet, one at a time, making sure to leave plenty of room between each roll. Cover and cook for 2 to 3 minutes, or until the flesh of the fish turns completely opaque.

Easy Fish Roll-Ups | thehealthyfoodie.com

Transfer your beautiful fish roll-ups to a plate and serve them immediately with a side of slaw and / or fresh greens.

Sprinkle with a fresh squeeze of lime or lemon juice and a dribble of balsamic vinegar, if desired.

Please note: the use of utensils is completely optional, here. These roll-ups, they almost demand to be eaten with your fingers! You may want to save the fork for the slaw and salad…

I’m almost certain that once you’ve made and had a taste of these, you too will want to put fish on the menu WAY more often!

Easy Fish Roll-Ups | thehealthyfoodie.com

Easy Fish Roll-Ups | thehealthyfoodie.com
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Easy Fish Roll-Ups

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
These Easy Fish Roll-Ups are so elegant and so tasty, yet so easy and quick to make, they will have you wanting to eat fish more often, guaranteed!
Servings: 1

Ingredients

  • 1 tsp ghee
  • 1 cup water
  • 15 asparagus spears
  • 3 small wild-caught fillets of sole, about 50g | 1.75oz each
  • Salt and freshly ground black pepper to taste

Optional garnish

Instructions

  • Trim about 1" off the ends of the asparagus spears to rid them of their tough, fibrous part.
  • Bring the water to a boil in a medium-sized non-stick pan. Add a generous pinch of salt and then plunge the asparagus spears in the boiling water. Leave them in there for 20 to 30 seconds, just until they turn vibrant green and are slightly softened and then remove them promptly with kitchen tongs. Set them aside on a paper towel to dry and cool while you work on the fish fillets.
  • Pat the fillets of sole real dry and then season them to taste with salt and pepper; lay the seasoned fillets on a cutting board.
  • Place 5 asparagus spears across the widest part of each fillet and then roll each fillet onto itself, and around the asparagus. Season each fish roll-up with more salt and pepper.
  • Drain the water from the skillet and then place it back over medium heat; melt the ghee (or other healthy cooking fat of your choice). When the ghee is fully melted, delicately add the fish roll-ups, one at a time, making sure to leave plenty of room between each roll.
  • Cover and cook for 2 to 3 minutes, or until the flesh of the fish turns completely opaque.
  • Transfer to a plate and serve immediately with a light salad and / or fresh greens.
  • Sprinkle with freshly squeezed lime or lemon juice and a dribble of balsamic vinegar, if desired.

Nutrition

Calories: 197kcal, Carbohydrates: 9g, Protein: 24g, Fat: 8g, Saturated Fat: 4g, Cholesterol: 80mg, Sodium: 461mg, Potassium: 725mg, Fiber: 5g, Sugar: 5g, Vitamin A: 1814IU, Vitamin C: 13mg, Calcium: 89mg, Iron: 5mg
Course: Main Course
Cuisine: American
Author: Sonia! The Healthy Foodie

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Easy Fish Roll-Ups | thehealthyfoodie.com