Stuffed Flounder Rolls
Stuffed Flounder Rolls - Tender, juicy stuffed surprise packages from the oven
Healthy, because
Even smarter
Nutritional values
One portion of this dish covers the daily requirement of vitamin D, which helps controls the concentration of calcium in the blood, among other healthful effects.
Rice is great as a side dish to this flounder, and adds complex carbohydrates as well. Use brown rice for even more fiber.
(Percentage of daily recommendation)
| Calorie | 194 cal. | (9 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.8 μg | (29 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 6.6 mg | (7 %) | ||
| Potassium | 598 mg | (15 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 60 mg |
Ingredients
- Ingredients
- 7 ozs brown button button Mushroom
- 7 ozs Celery
- 1 garlic clove
- 1 onion
- 4 Flounder (each about 4 oz.)
- salt
- peppers
- 8 fresh bay leaves
- 1 Lime
- 2 Tbsps olive oil
- 4 Tbsps Vegetable broth
Kitchen utensils
Preparation steps
Clean the mushrooms and cut in half or quarters depending on size.
Rinse the celery, remove any strings and cut stalks into thin slices.
Peel the garlic and onion. Cut garlic into thin slices and dice the onion.
Rinse the fish, pat dry and cut in half lengthwise. Season with salt and pepper and top each piece with a bay leaf. Roll up and secure with toothpicks.
Rinse the lime in hot water, wipe dry and cut into thin wedges. Mix together the mushrooms, celery, garlic and onion in a bowl. Season with salt and pepper. Mix in the oil.
Cut 2 sheets of parchment paper about 12 x 16 inches; divide the vegetable mixture and lime wedges between the 2 sheets and top each with 4 fish rolls.
Fold the paper and tie with kitchen twine to form packets. Place on a baking sheet and bake in a preheated oven at 400°F until cooked through, 25-30 minutes. Open carefully and serve immediately.
