Recipes
Sun-Dried Tomato Stuffed Flounder
4 servings
30 minutes total
Shopping list
Ingredients
- 2 tablespoons julienned-cut sun-dried tomatoes, finely chopped
- 2 tablespoons chopped black olives
- 1 cup Deli artichoke and spinach dip
- 2 tablespoons panko breadcrumbs
- 1 ½ lb flounder fillets
- 2 teaspoons roasted garlic/herb seasoning
- Cooking spray
Steps
- Preheat oven to 400°F. Combine in medium bowl: tomatoes, olives, dip, and breadcrumbs. Coat fish with seasoning and spray; place on baking sheet.
- Place about 1 tablespoon of dip mixture in middle of each fillet. Gently roll fillet around filling. Bake 15–18 minutes until fish and filling are 145°F (and opaque and separates easily).
Other Preparation Methods
- Sauté: Preheat large sauté pan on medium, then add 2 tablespoons each lemon herb butter, chopped garlic, and Worcestershire sauce. Cook and stir 1 minute. Season 1 ½ lb fish with seafood seasoning and add to pan; cook 2–3 minutes, on each side, and until opaque and separates easily.
- Poach: Bring 2 cups sweet white wine,½ cup orange juice, and 2 sprigs fresh tarragon, to a boil. Reduce heat to low; simmer 10 minutes. Add 1 ½ lb fish to wine mixture; simmer 2–3 minutes until fish is opaque.
Amount per ¼ recipe serving: Calories 310, Total Fat 21g, Sat Fat 6g, Trans Fat 0g, Chol 85mg, Sodium 1120mg, Total Carb 7g, Fiber 0g, Sugars 2g, Protein 22g, Calc 15%, Vitamin A 30%, Vitamin C 0%, Iron 2%