Baked Stuffed Flounder (rolls)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | Fish | 4 | Servings | |
INGREDIENTS
| 2 | t | Olive oil |
| 1 | Onion, finely chopped | |
| 1 | Clove garlic, finely chopped | |
| 1 | Multi-grain bread, or | |
| 1/2-cup crumbs | ||
| 2 | T | Chopped fresh parsley |
| 2 | t | Fresh lemon juice |
| 1/2 | t | Dried marjoram |
| 1/2 | t | Salt, divided use |
| 20 | oz | Flounder fillets or sole |
| 5-ounce portions | ||
| 1/4 | c | Dry white wine, or |
| low-sodium broth or clam | ||
| juice | ||
| 1/4 | t | Paprika, for color |
INSTRUCTIONS
DIRECTIONS Preheat oven to 400F. Heat oil in small nonstick skillet over medium heat. Add onion and garlic: saute 3 minutes, or until softened. Remove from heat. Stir in bread crumbs, parsley, lemon juice, marjoram and 1/4 tsp salt. Spread stuffing along the length of each fillet, dividing evenly. Roll fillets (cigar); secure with wooden pick. Place in glass pie plate or shallow baking dish. Add wine, chicken stock or clam juice. Sprinkle fillets with paprika and remaining 1/4 tsp salt if desired. Bake, basting fish occasionally with pan liquids, for 20 minutes, or until fish betweens to flake when touched with fork and stuffing is heated through. Remove wooden picks. Serve. EACH 190 calories: 28g protein, 4g fat () 7g carbs, 429 mg sodium (with full salt); 75 mg chol. - Estimated by publisher. Compare: 162 cals, 4g fat (21%cff). Estmated by mastercook and kitpath@earthlink.net 3/99 NOTES : Serve these marjoram bread crumb stuffed flounder rolls with grilled or steamed zucchini topped with a tomato salsa or salad or ratatouille. Recipe by: SIMPLY HEALTHY FISH by Ricketts and McQuillan (1993) Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Mar 15, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 171
Calories From Fat: 51
Total Fat: 5.7g
Cholesterol: 79.4mg
Sodium: 808.5mg
Potassium: 362.5mg
Carbohydrates: 4.6g
Fiber: <1g
Sugar: 1.8g
Protein: 22.1g