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


  • 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

1 each: 235 calories, 7g fat (1g saturated fat), 82mg cholesterol, 481mg sodium, 8g carbohydrate (0 sugars, 1g fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.


  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

Light-Bodied White Wine

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

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kimspacc User ID: 1340117 129934
Reviewed Jun. 15, 2014

"I had smaller flounder filets, so I decreased the mushrooms and chopped them before cooking. The dish was different and reminded me of stuffed shells. Fresh ingredients are key."

homemadewithlove User ID: 4311884 129933
Reviewed Mar. 18, 2013

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

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