Stuffed Flounder Fillet
A delicate stuffed flounder fillet featuring savory mushroom and Parmesan filling, baked to perfection. Elegant and healthy, ideal for seafood lovers and special occasions.
Ingredients
Instructions
- Combine the minced canned mushrooms, diced reduced-calorie bread, grated Parmesan cheese, garlic powder, and reduced-calorie margarine.
- Place the mixture in the center of the flounder fillet; roll up, jelly roll fashion, and place seam side down in a baking dish.
- Spread the lemon juice and remaining reduced-calorie margarine on top of the fillet.
- Cover and bake at 350°F for 20 minutes, or until the fish is cooked through.
Tips & Substitutions
For added flavor, consider mixing in fresh herbs like parsley or dill with the stuffing. If you don’t have reduced-calorie margarine, you can substitute with olive oil or regular butter. Make sure to gently roll the fillet to avoid tearing. If you prefer a crispy top, broil the fillet for the last 2-3 minutes of cooking. This dish works well with variations found in other seafood recipes.
Serving Suggestions
This stuffed flounder fillet pairs beautifully with a light salad or steamed vegetables. Consider serving it alongside a grain like quinoa or brown rice for a balanced meal. A squeeze of fresh lemon juice just before serving enhances the flavors. For an elegant dinner, accompany it with a glass of white wine, which complements seafood dishes perfectly.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillet in a preheated oven at 350°F for about 10-15 minutes until heated through, ensuring it remains moist. Alternatively, you can use a microwave, but be cautious not to overcook the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Stuffed Flounder Fillet contains roughly 522 calories, with 9g protein, 76g carbohydrates, and 21g fat. It is a good source of protein (18% of the Daily Value), iron (14% of the Daily Value), and vitamin A (14% of the Daily Value). Note that it is relatively high in sodium, at 502mg per serving (22% 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 substitute flounder with other mild white fish like sole, tilapia, or cod. Just adjust the cooking time as needed, since different fish may have varying thickness and cooking requirements.
How can I make this recipe gluten-free?
To make this stuffed flounder gluten-free, simply replace the reduced-calorie bread with gluten-free bread crumbs or a gluten-free bread alternative. Ensure all other ingredients are certified gluten-free as well.
What can I serve alongside the stuffed flounder?
Consider pairing your stuffed flounder with a refreshing cucumber salad or roasted asparagus for a healthy side. You can also serve it with a creamy risotto or mashed potatoes for a more filling meal, complementing the flavors of 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).