Herbed Rolled Flounder
Herbed rolled flounder features tender fillets wrapped with fresh herbs, simmered in savory broth, and complemented by a creamy yogurt-mustard sauce, perfect for a light, elegant meal.
Ingredients
Instructions
- Lay the flounder fillets, smooth side down.
- Sprinkle each fillet with 1 tablespoon chopped parsley, crumbled tarragon, salt, and pepper.
- Roll up each fillet from the wide end and secure with a wooden pick.
- Bring the chicken broth to boiling in a skillet.
- Add the rolled fillets to the skillet.
- Simmer, covered, for 8 to 10 minutes until the fish flakes easily.
- Remove the fillets with a slotted spoon and transfer to a platter.
- Remove the skillet from heat.
- Whisk in the low-fat plain yogurt and Dijon mustard into the broth.
- Add the remaining parsley to the sauce.
- Spoon the sauce over the fish before serving.
Tips & Substitutions
For added flavor, consider substituting fresh tarragon with dill or basil if you prefer a different herb profile. If you want a creamier sauce, you can increase the yogurt to 1/3 cup. Be careful not to overcook the flounder, as it can become tough; it should flake easily when done. This dish can also be prepared with other delicate fish like sole or tilapia.
Serving Suggestions
Serve the herbed rolled flounder with a side of steamed asparagus or sautéed spinach for a light meal. It pairs beautifully with a fresh salad or a serving of rice. For a heartier option, consider accompanying it with Pork Chop Wild Rice Casserole, which complements the flavors well.
Storage & Reheating
Leftover herbed rolled flounder can be stored in an airtight container in the refrigerator for up to two days. To reheat, gently warm in a skillet over low heat until heated through, or in the microwave in short intervals. Avoid overheating to prevent the fish from becoming dry.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Rolled Flounder contains roughly 22 calories, with 1g protein, 2g carbohydrates, and 1g fat.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets! Just make sure to thaw them completely before preparing the dish. You can defrost them in the refrigerator overnight or place them in a sealed bag and submerge them in cold water for quicker thawing.
How can I adjust the recipe for a larger crowd?
To serve more people, simply multiply the ingredients accordingly. Ensure you have a large enough skillet to accommodate the additional fillets. You may need to cook them in batches to maintain even cooking and avoid overcrowding the pan.
What can I do if I don’t have chicken broth?
If you don’t have chicken broth, you can substitute it with vegetable broth for a lighter flavor. Alternatively, water can be used in a pinch, but consider adding a splash of soy sauce or additional herbs to enhance the flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).