Vegetable Stuffed Flounder
Vegetable stuffed flounder offers a delicate seafood dish filled with seasoned vegetable stuffing, perfect for elegant dinners or special occasions, appealing to seafood and light meal lovers.
Ingredients
Instructions
- Cut zucchini and red pepper into thin strips.
- Combine vegetables in a bowl with Stove Top stuffing, hot water, chicken broth, 2 tablespoons melted butter, and tarragon.
- Let stand for 5 minutes.
- Spoon and press stuffing onto half of each fillet.
- Fold fillet over the stuffing.
- Mix remaining melted butter and paprika; brush on fillets.
- Place stuffed fillets in a baking dish.
- Cover and bake at 400°F for 20 to 25 minutes or until fish flakes easily with a fork.
Tips & Substitutions
For added flavor, consider using a mix of fresh herbs like dill or parsley in place of tarragon. You can also substitute the flounder with tilapia or any mild white fish. If you're looking for a gluten-free option, try using gluten-free stuffing mix. Ensure not to overcook the fish to maintain its moisture and tenderness.
Serving Suggestions
Serve the vegetable stuffed flounder alongside a fresh green salad or steamed vegetables for a light meal. It pairs beautifully with rice pilaf or quinoa for a heartier option. For a complete dinner experience, consider serving with a glass of white wine or a light, citrusy beverage.
Storage & Reheating
Store any leftover stuffed flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F until warmed through, about 15 minutes, or microwave them on medium heat, checking frequently to avoid drying out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Stuffed Flounder contains roughly 137 calories, with 7g protein, 24g carbohydrates, and 4g fat. It is an excellent source of vitamin A (46% of the Daily Value), iron (45% of the Daily Value), and vitamin C (36% of the Daily Value), and a good source of calcium and protein. It also contributes 7g of dietary fiber toward your daily target.
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 stuffed flounder in advance?
Yes, you can prepare the stuffed flounder ahead of time. Assemble the fillets with the stuffing, then cover and refrigerate for up to 24 hours before baking. Just add a few extra minutes to the baking time if cooking from cold.
What if I don't have Stove Top stuffing?
If you don’t have Stove Top stuffing, you can create a similar mixture using breadcrumbs, sautéed onions, and herbs. Alternatively, use pre-made stuffing from the store or make your own with dried bread cubes, seasonings, and broth.
Can I freeze the stuffed flounder?
While it's best to enjoy the stuffed flounder fresh, you can freeze it before baking. Wrap the assembled fillets tightly in plastic wrap and foil, and store them in the freezer for up to 2 months. Thaw in the refrigerator before baking.
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).