Rice Stuffed Flounder
Delightful rice-stuffed flounder features tender fish filled with a savory vegetable and rice mixture, perfect for a light yet flavorful seafood dinner for family or guests.
Ingredients
- 1 small onion, chopped ⓘ
- 1 cup sliced mushrooms ⓘ
- 1 tablespoon margarine ⓘ
- 1 cup chicken broth ⓘ
- 1/2 cup half and half ⓘ
- 1 1/2 tablespoons cornstarch ⓘ
- 1 teaspoon dill weed ⓘ
- 1 1/2 cups instant white or brown rice ⓘ
- 3/4 cup grated carrots
- 3/4 cup grated zucchini ⓘ
- 4 flounder fillets ⓘ
- 1/4 teaspoon salt ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- Brown chopped onion and sliced mushrooms in hot margarine.
- Mix chicken broth, half and half, cornstarch, and dill weed.
- Add the mixture to the sautéed onion and mushrooms, bring to a boil.
- Add instant rice, return to a boil, then reduce heat, cover, and simmer for 5 minutes.
- Remove from heat and stir in grated carrots and zucchini; let stand for 5 minutes.
- Stuff the fish fillets with the vegetable and rice mixture.
- Sprinkle the stuffed fish with salt and paprika.
- Bake the stuffed fish over any remaining mixture for 15 to 20 minutes.
Tips & Substitutions
For a richer flavor, consider sautéing garlic along with the onions and mushrooms. You can substitute the margarine with butter for a more traditional taste. If you don't have half and half, a mix of milk and cream works well. Feel free to swap out the zucchini for spinach or kale, which also complements the dish nicely. This recipe is reminiscent of various American recipes that highlight seafood.
Serving Suggestions
Serve the rice stuffed flounder with a light salad or steamed vegetables to balance the meal. It pairs beautifully with a side of lemon butter sauce or tartar sauce for dipping. A glass of white wine or iced tea complements the flavors well. For more hearty options, consider serving alongside Chicken In Mushroom Gravy.
Storage & Reheating
To store leftovers, place the stuffed flounder in an airtight container and refrigerate for up to 3 days. When reheating, preheat the oven to 350°F (175°C) and bake for about 10-15 minutes until heated through. Avoid using the microwave, as it may make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Rice Stuffed Flounder contains roughly 672 calories, with 18g protein, 146g carbohydrates, and 10g fat. It is an excellent source of vitamin A (333% of the Daily Value), dietary fiber (140% of the Daily Value), and iron (83% of the Daily Value). Note that it is relatively high in sodium, at 2081mg per serving (90% 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 use a different type of fish for this recipe?
Yes, you can use other mild white fish like sole or tilapia as substitutes for flounder. Just ensure that the cooking time is adjusted according to the thickness of the fish fillets to avoid overcooking.
Is it possible to prepare the stuffing ahead of time?
Absolutely! You can prepare the rice and vegetable stuffing a day in advance. Store it in the refrigerator, and when ready to cook, stuff the fish and bake as instructed. This can save time on busy days.
How can I enhance the flavor of the stuffing?
To enhance the flavor, consider adding herbs like parsley or thyme to the stuffing. A squeeze of fresh lemon juice right before serving can also brighten the dish. Additionally, incorporating cooked shrimp or crab meat into the stuffing can elevate it to a gourmet level.
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).