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Sun-Dried Tomato Stuffed Flounder
Recipes

Sun-Dried Tomato Stuffed Flounder

4 servings

30 minutes total

Shopping list

    Items You May Need

    Instructions

    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

      1. Preheat oven to 400°F. Combine in medium bowl: tomatoes, olives, dip, and breadcrumbs. Coat fish with seasoning and spray; place on baking sheet.
      2. 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).
      Always check fish for bones and cook to an internal temperature of 145°F.
    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.

    Nutritional information

    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%

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