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Full Online Book HomeLearning KitchenLow_fat - Seafood - Stuffed Flounder Rolls
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Low_fat - Seafood -  Stuffed Flounder Rolls Post by :Brian_Pernick Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1214

Click below to download : Low_fat - Seafood - Stuffed Flounder Rolls (Format : PDF)

Low_fat - Seafood - Stuffed Flounder Rolls

From :Woman's World Magazine February 16, 1999

2 teaspoons Canola oil -- divided
1/4 cup broccoli -- frozen, thawed, chopped
1/4 cup red pepper -- frozen, thawed, chopped
1/4 cup cauliflower -- frozen, thawed, chopped
2 cloves garlic -- minced
1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 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)
3/4 cup white wine
4 lemon slices
4 teaspoons lemon juice


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, Carbohydrates 11g, Sodium 455mg, Fiber 2g.
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