Lemon Flounder Roll-Ups
Delightful lemon-flavored flounder roll-ups filled with rice, broccoli, and cheese, baked to perfection—ideal for a light, flavorful dinner or special occasion.
Ingredients
Instructions
- Preheat oven to 375°F (190°C).
- In a small saucepan, melt the margarine.
- Stir in lemon juice, salt, and pepper.
- In a medium bowl, combine cooked rice, thawed broccoli, and 1/4 cup of the sauce mixture; mix well.
- Divide the broccoli mixture among the flounder fillets.
- Roll up each fillet and place seam side down in a baking dish.
- Bake for 25 minutes.
- Spoon the remaining sauce over individual servings.
- Garnish with paprika before serving.
Tips & Substitutions
For a lighter option, consider using olive oil instead of margarine. You can substitute the flounder with any firm white fish, like tilapia or sole. If fresh broccoli is available, lightly steam it instead of using frozen. For extra flavor, add minced garlic or fresh herbs to the sauce. This dish is also great served with a side of crusty bread to soak up any leftover sauce.
Serving Suggestions
Serve these delicious Lemon Flounder Roll-Ups with a fresh garden salad or steamed vegetables for a complete meal. They pair beautifully with a side of quinoa or couscous for added texture. For a delightful appetizer, consider serving alongside Shrimp Dill Dip. Finish the meal with a light lemon sorbet for dessert.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the roll-ups in a baking dish, cover with foil, and warm in a preheated oven at 350°F (175°C) for about 15-20 minutes or until heated through. Avoid microwaving directly as it may make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Lemon Flounder Roll-Ups contains roughly 440 calories, with 18g protein, 81g carbohydrates, and 6g fat. It is an excellent source of vitamin C (39% of the Daily Value) and protein (36% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 1291mg per serving (56% of the Daily Value).
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 prepare the roll-ups ahead of time?
Yes, you can assemble the roll-ups a few hours in advance. Just cover the baking dish with plastic wrap and refrigerate. When ready to bake, remove the wrap and follow the baking instructions as usual. This is a great way to save time on busy weeknights.
What can I use instead of Cheddar cheese?
If you're looking for a cheese substitute, try using Monterey Jack or mozzarella for a milder flavor. For a sharper taste, crumbled feta or goat cheese can also work well. Adjust the amount based on your preference to achieve the desired creaminess in the filling.
Can I freeze the Lemon Flounder Roll-Ups?
Yes, you can freeze the roll-ups before baking. Wrap each roll tightly in plastic wrap and place in a freezer-safe container. They can be frozen for up to 2 months. When ready to cook, thaw in the refrigerator overnight and bake as directed, adding a few extra minutes to the cooking time if needed.
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).