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Full Online Book HomeLearning KitchenFishandseafood - Flounder - Fillet Of Fish Casserole
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Fishandseafood - Flounder -  Fillet Of Fish Casserole Post by :msteup Category :Learning Kitchen Author :Unknown Date :February 2012 Read :2561

Click below to download : Fishandseafood - Flounder - Fillet Of Fish Casserole (Format : PDF)

Fishandseafood - Flounder - Fillet Of Fish Casserole

1-1 1/2 cups slightly undercooked brown rice
1/2 pound flounder fillets (or other thin white fillets)
1 tablespoon dry white wine, low-sodium chicken bouillon or water
1 medium tomato, cored and thinly sliced (or 3/4 cup canned whole tomatoes, drained and chopped)
2-3 tablespoons minced onion
1 teaspoon minced garlic (or 1/8 teaspoon garlic powder)
1/4 teaspoon thyme
1/4 cup plus 2 tablespoons wheat germ
Pepper to taste

Preheat oven to 350 degrees.

Spread rice in lightly oiled 1- or 1/2-quart baking dish. Sprinkle fish with pepper to taste. Fold fillets in half lengthwise and arrange in single layer over rice. Sprinkle fish with wine, bouillon or water, tomatoes, onion, garlic, and thyme. Sprinkle wheat germ on top.

Bake about 25 minutes. Broil 6-8 inches from heat about 3 minutes, until topping is golden and fish is opaque in center.

Source: "Cooking Solo," American Institute for Cancer Research.

Nutrition data, per serving: Calories 375 (12 percent from fat); fat 5 g (sat 1.0 g, mono 1.1 g, poly 2.3 g); protein 31 g; carbohydrates 51 g; fiber 6.69 g; cholesterol 54 mg; sodium 109 mg; calcium 61 mg.
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Fishandseafood - Flounder Oreganata
1/2 cup bread crumbs 3 tbsp. minced parsley 3 tbsp. olive oil 1/4 cup grated Parmesan 1/2 tsp. dried oregano Salt and pepper 1 1/2 lbs. flounder fillets Preheat oven to 450 degrees F.In a bowl, combine the bread crumbs, parsley, 2 tablespoons oil, Parmesan, oregano, salt and pepper. Put the fillets in an oiled baking dish and spoon the crumb mixture over them. Drizzle with the last tablespoon of oil and bake in a 450-degree oven for 7 or 8 minutes, until fish is just cooked through. Makes 4 servings.

Fishandseafood - Creole-style Flounder Fishandseafood - Creole-style Flounder

Fishandseafood - Creole-style Flounder
1 cup sliced green onions with tops 1 green pepper, sliced in thin strips 1-1/2 Tblsp. margarine, melted 1 (16 oz.) can whole tomatoes, undrained 1 (8 oz.) can tomato sauce 1 bay leaf 1/2 tsp. dried whole thyme 6 flounder filets (approximately 1-1/2 lbs.) 1/4 tsp. salt 1/8 tsp. pepper 3 cups hot cooked rice Saute' onions and peppers in butter in a saucepan until tender. Add liquid from tomatoes; chop tomatoes, and add. Stir in tomato sauce, bay leaf, and thyme; bring to a boil. Reduce heat, and simmer, uncovered, for 20 minutes;remove bay leaf