Monday, December 11

Seafood-Stuffed Flounder

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To make this seafood dish you will need;

2-pounds fresh or frozen and thawed skinless flounder, orange roughy, sole, or other fish fillets, 1/4 inch to 1/2 inch thick

1-pound fresh or frozen and thawed sea scallops or 1-pound peeled, deveined, fresh or frozen, thawed large shrimp

1-package (10 ounce) frozen chopped spinach

1-medium-size yellow onion, chopped

1/2-cup lower-sodium herb stuffing mix

1/2-cup reduced fat sour cream

1/4-cup grated Parmesan cheese

1-large egg, lightly beaten


Step 1…Rinse the fish fillets and pat dry. In a large saucepan bring 4-cups of water to a boil; add scallops and cook for 1 to 3 minutes or just until the scallops turn opaque. Drain and cut into quarters. Cook the spinach and onions according to the directions on the spinach package; drain well, pressing out any excess liquid with paper towels.

Step 2…In a medium bowl, using a heavy spoon, slightly crush the stuffing mix. Stir in the onion-spinach mixture, sour cream, Parmesan cheese, and egg. Blend well and very carefully stir in the scallops.

Step 3…Preheat oven to 375 degrees. Measure the length of the fillets and cut any long ones or overlap thinner ends of 2 short  fillets to make 7 to 8 inches in length. Spread about 1/2-cup of scallop mixture evenly on top of each piece of fish. Roll fish pieces up, starting from narrow ends. Secure each roll with toothpicks. Place fish rolls seam side down, in a lightly greased 13 x 9 x 2 inch baking dish.

Step 4…Bake for 20 to 25 minutes or until the fish flakes when tested with a fork. To serve, carefully remove the toothpicks and sprinkle with paprika.

Serves 8.

Prep time; 20 minutes, Cooking time; 10 minutes, Baking time; 20 minutes

1 serving = 204 calories, 6g of total fat, 2g saturated fat, 28g protein, 9g carbohydrate, 1g fiber, 358g sodium, 97g cholesterol


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