The baked light swordfish rolls are my light version of the famous Sicilian swordfish rolls traditionally served as skewers, light and very easy to prepare!
Each province has its version, so you find the swordfish rolls Palermo-style, the swordfish rolls Trapani-style, the swordfish rolls Messina-style, the swordfish rolls Catania-style, and so on!
With a rich filling that includes pecorino cheese, capers, pine nuts, and raisins.
For my rolls, I used thinly sliced swordfish for rolls.
For the breading, I used whole wheat breadcrumbs and grated Parmesan cheese; they should be breaded first internally then externally.
A couple I flavored with pistachio flour.
Pistachio flour is a source of fats [and not only fats], read the nutritional values of the purchased product.
Alternatively, finely chop a handful of toasted unsalted pistachios.
… in any case, it should be consumed in moderation without exceeding in quantity.
Don’t forget to consider the breading in the total carbohydrate count of your meal.
Once ready, you can dress them with a drizzle of raw oil.
They will be soft and succulent.
- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 6 rolls
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 10.5 oz swordfish (for rolls)
- to taste whole wheat breadcrumbs
- 2 tbsp Parmesan cheese (grated)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
- 2 tsp pistachio flour
Preparation
Wash the swordfish slices carefully under running water, let them drain in a colander, and dab the remaining water with kitchen paper towels.
They must be well dried.Whether fresh or thawed, take the swordfish slices out of the fridge at least half an hour before cooking.
Remove any skin, bone residues, and cartilages.
SWORDFISH ROLLS
Pour into a plate:
• whole wheat breadcrumbs;
• grated cheese;
• a pinch of salt;
• a pinch of pepper;
• parsley;
and mix.SWORDFISH ROLLS WITH PISTACHIOS
Add a couple of tablespoons of pistachio flour or a handful of finely chopped pistachios to the ingredients listed above and mix.Internal Breading
Pass only one side of the swordfish slice into the breading.
Roll the swordfish slice with the breaded side inside, forming a roll.
Repeat the previous operations until you have completed all the rolls.External Breading
Pass the rolls in the remaining breading, making it adhere also to the sides.Line a baking tray with parchment paper and place the rolls on top.
Briefly preheat the oven.
Bake at 356°F in a ventilated oven for 10 minutes.
Plate them.
Dress with parsley and a drizzle of raw oil.
Your baked light swordfish rolls are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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