Rolled Fillets Of Flounder With Lemony Broccoli
Delicate rolled flounder fillets filled with cheesy rice and broccoli, baked in a lemon butter sauce for a flavorful and elegant seafood dish suitable for special occasions.
Ingredients
Instructions
- In a small bowl, combine melted butter, lemon juice, white pepper, and paprika; set aside.
- In a larger bowl, mix cooked rice, shredded Cheddar cheese, steamed and chopped broccoli, and 2 tablespoons of the lemon butter mixture.
- Lay the flounder fillets flat on a large sheet of wax paper.
- Divide the rice stuffing equally and place it on the wide end of each fillet.
- Roll up each fillet, seam side down, and place in a shallow baking pan coated with lemon butter.
- Pour the remaining lemon butter sauce over the fish.
- Bake at 375°F (190°C) for 20 minutes until cooked through and golden.
Tips & Substitutions
For added flavor, consider substituting the flounder with another mild fish like sole or tilapia. If you want a bit more texture, add some chopped nuts to the rice mixture. To save time, you can use pre-cooked frozen broccoli. Make sure to squeeze out excess moisture from the broccoli to prevent a soggy filling. Pairing with a light salad can balance the richness of the dish.
Serving Suggestions
Serve the rolled fillets with lemon wedges on the side for a fresh burst of flavor. A light, zesty salad or steamed asparagus complements the dish well. For a complete meal, consider pairing it with garlic bread or a side of Buttery Pasta With Shrimp. This dish is perfect for a special occasion or a weeknight dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a baking dish with a splash of water or broth, cover with foil, and heat in a preheated oven at 350°F (175°C) until warmed through, about 10-15 minutes. Avoid the microwave to keep the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Rolled Fillets Of Flounder With Lemony Broccoli contains roughly 630 calories, with 31g protein, 117g carbohydrates, and 24g fat. It is an excellent source of vitamin A (333% of the Daily Value), dietary fiber (216% of the Daily Value), and iron (206% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 473mg per serving (21% 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 frozen flounder for this recipe?
Yes, you can use frozen flounder. Just make sure to thaw it completely before rolling to ensure even cooking. Pat it dry with a paper towel to remove excess moisture, which can affect the texture of the dish.
What can I substitute for the Cheddar cheese?
If you're looking for a different flavor profile, you can substitute Cheddar cheese with Monterey Jack or Gruyère. Both will melt well and add a creamy texture to the filling. For a lighter option, consider using low-fat cheese.
How do I know when the flounder is cooked?
The flounder is cooked when it flakes easily with a fork and has turned opaque throughout. The internal temperature should reach 145°F (63°C). Keep an eye on it while baking to prevent overcooking, which can dry out the fish.
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).