Stuffed flounder rolls (3 points)
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | teaspoons | Canola oil; divided |
| ¼ | cup | Broccoli; frozen, thawed, chopped* |
| ¼ | cup | Red pepper; frozen, thawed, chopped* |
| ¼ | cup | Cauliflower; frozen, thawed, chopped* |
| 2 | Cloves garlic; minced | |
| 1 | teaspoon | Dried tarragon |
| ½ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 2 | Scallions; chopped about 1/3 cup | |
| 1 | teaspoon | Grated lemon zest |
| 3 | tablespoons | Seasoned dry breadcrumbs |
| 16 | ounces | Flounder fillets; 4 4-oz portions (can use sole) |
| ¾ | cup | White wine |
| 4 | Lemon slices | |
| 4 | teaspoons | Lemon juice |
Directions
*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 ¼ of vegetable mixture over each. Roll up and secure with toothpicks. Place in 1-½ 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@...> on Mar 7, 1999, converted by MM_Buster v2.0l.