Free Recipe Stuffed Flounder Rolls (3 Points)
Recipe Type: Free Recipes
Recipe Preparation: bake
Cooking Ingredients for Stuffed Flounder Rolls (3 Points) Recipe
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
Stuffed Flounder Rolls (3 Points) Preparation
*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.
Cooking Temperature:
Recipe Serves: 6
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