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Flounder with Mushroom and Onion Stuffing Recipe

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"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."
TOTAL TIME: Prep: 15 min. Bake: 20 min.
MAKES:4 servings
TOTAL TIME: Prep: 15 min. Bake: 20 min.
MAKES: 4 servings

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

Nutritional Facts

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.

Directions

  1. 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.
  2. 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.
Originally published as Stuffed Flounder in Light & Tasty August/September 2002, p52

Nutritional Facts

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.

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Flounder with Mushroom and Onion Stuffing(1)

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MY REVIEW
Reviewed Mar. 18, 2013

Light dish - my husband enjoyed this. I served it with rice and steamed vegetables.

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