| CATEGORY |
CUISINE |
TAG |
YIELD |
|
|
|
6 |
servings |
INGREDIENTS
| 2 |
ts |
Canola oil; divided |
| 1/4 |
c |
Broccoli; frozen, thawed, chopped* |
| 1/4 |
c |
Red pepper; frozen, thawed, chopped* |
| 1/4 |
c |
Cauliflower; frozen, thawed, chopped* |
| 2 |
|
Cloves garlic; minced |
| 1 |
ts |
Dried tarragon |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
Pepper |
| 2 |
|
Scallions; chopped about 1/3 cup |
| 1 |
ts |
Grated lemon zest |
| 3 |
tb |
Seasoned dry breadcrumbs |
| 16 |
oz |
Flounder fillets; 4 4-oz portions (can use sole) |
| 3/4 |
c |
White wine |
| 4 |
|
Lemon slices |
| 4 |
ts |
Lemon juice |
INSTRUCTIONS
*broccoli, red pepper and cauliflower mixture can be bought frozen in I
could not find in Canada so improvised.
Preheat oven to 400°F. In large nonstick skillet heat 1 teaspoon oil over
medium-high heat. Add chopped vegetables, garlic, tarragon, salt and
pepper; cook, stirring occasionally until liquid evaporates, about 4
minutes. Stir in scallions; cook 1 minute. Remove from heat; stir in zest.
Cook 10 minutes. Meanwhile, in small bowl combine breadcrumbs with
remaining oil; set aside. Arrange fish on work surface; spread 1/4 of
vegetable mixture over each. Roll up and secure with toothpicks. Place in
1-1/2 quart baking dish. Pour wine over; add lemon slices. Top fillets with
crumb mixture; drizzle with lemon juice. Bake 10 minutes or until fish is
opaque and flakes early with fork. Serve with rice if desired. Makes 6
servings. WW Points: 3 per serving Per serving: Calories 171, Protein 24g,
Fat 4g, Cholesterol, Carbohydrates 11g, Sodium 455mg, Fiber 2g.
Recipe by: Source: Woman's World Magazine February 16, 1999
Posted to EAT-LF Digest by "Helen Deacey" <hdeacey@sympatico.ca> on Mar 7,
1999, converted by MM_Buster v2.0l.
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