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Stuffed Flounder Recipe

"I've been making this recipe for my family for the last 20 years," relates Joanne Matt of Howell, New Jersey. "I've shared it with my sisters, too. Everyone seems to like the flavorful mushroom and onion stuffing wrapped inside the tender fillets."

This recipe is:

Healthy

Diabetic Friendly

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Stuffed Flounder Recipe

Prep: 15 min. Bake: 20 min.

Yield: 4 Servings

15 20 35

Ingredients

2 cups chopped fresh mushrooms
1 cup chopped green onions
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon ground thyme
1/4 teaspoon pepper
4 teaspoons olive oil, divided
3 tablespoons dry bread crumbs
4 flounder or sole fillets (6 each)
2 teaspoons lemon juice
2 teaspoons chopped fresh parsley

Directions

In a nonstick skillet, saute the mushrooms, onions, garlic, salt, thyme and pepper in 2 teaspoons oil until vegetables are tender. Stir in bread crumbs. Remove from the heat.
Sprinkle fillets with lemon juice; spread evenly with vegetable mixture and roll up. Place seam side down in an 11-in. x 7-in. baking dish coated with cooking spray. Brush with remaining oil. Bake at 400° for 20-25 minutes or until fish flakes easily with a fork. Sprinkle with parsley. Yield: 4 servings.

Nutritional Analysis: One fillet equals 235 calories, 7 g fat (1 g saturated fat), 82 mg cholesterol, 481 mg sodium, 8 g carbohydrate, 1 g fiber, 34 g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.

Originally published as Stuffed Flounder in Light & Tasty August/September 2002, p52