| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood, Grains |
|
Fish |
4 |
servings |
INGREDIENTS
| 2 |
ts |
Olive oil |
| 1 |
md |
Onion; finely chopped |
| 1 |
|
Clove garlic; finely chopped |
| 1 |
sl |
Multi-grain bread; or 1/2-cup crumbs |
| 2 |
tb |
Chopped fresh parsley |
| 2 |
ts |
Fresh lemon juice |
| 1/2 |
ts |
Dried marjoram |
| 1/2 |
ts |
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 |
ts |
Paprika; for color |
INSTRUCTIONS
DIRECTIONS:
1) 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.
2) 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.
3) 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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