Italian Fish Rollups

It's the time of year when fish is plentiful and reasonably priced, so it's a great time to put it on the menu.  Fish is a healthy protein source that most of us (especially those of us land-locked in Ohio) need to be eating more often. Here's a quick & easy recipe that combines tilapia, a low-calorie, mild white fish with the full flavors of prosciutto, dried Italian ham (found in the deli-cheese section of most grocery stores). It's impressive enough for company, fun enough for the kids (who can resist rollups).  Don't want meat with your fish, skip the prosciutto and add a teaspoon of salt (divided between each fillet or add to the tomatoes).Ingredients

• Olive oil cooking spray
• 1 14-oz can low sodium diced tomatoes
• 1 tablespoon fresh basil, finely chopped
• 1 teaspoon fresh oregano, finely chopped
• ¼ teaspoon crushed red pepper flakes (optional)
• 4 slices prosciutto, divided in half lengthwise
• 4 tilapia fillets, 4-5 oz. each
• freshly  ground pepper - to taste
• 2 Tablespoons olive oil
• 2 roasted red peppers, drained, patted dry and finely diced
• 4 toothpicks
• Fresh parsley, chopped (optional)

Directions1. Preheat oven to 400° degrees.  Lightly coat a shallow baking dish with cooking spray2. Combine tomatoes (with juice), basil, oregano & red pepper flakes; spread half in the prepared dish, set aside3. On a clean, dry surface arrange 4 half slices of prosciutto, top each with a fish fillet, season with ground pepper4. Drizzle each fillet with ½ tablespoon olive oil & a ¼ of the diced red pepper; spread evenly5. Top each fillet with the remaining half slice of prosciutto6. Starting at one end, carefully roll each fillet, holding the prosciutto so it wraps around the fish.  Poke a toothpick through the center of each roll to hold it together7. Place rollups on the tomato mixture in the prepared dish; top with remaining tomatoes & parsley (if using)Bake 20-25 min, or until fish feels firm and flakes easily.  Remove toothpicks before serving.Makes 4 servingsNutrition Information per serving: 226 calories, 27 gm protein, 4 gm carbohydrate, 10 gm fat (2 gm saturated fat), 68 mg cholesterol, 434 mg sodium