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Baked Lemon-Herb Flounder Rolls
A small amount of smoked salmon serves almost as a garnish for this dish, providing a flavor and color counterpoint for mild-flavored, vegetable-stuffed flounder. Substitute snow peas for the green beans for a different kind of crunch.
  • 6 ounces green beans
  • 3 large carrots, cut into long, slender strips same length as beans
  • 1 large red bell pepper, cut into thin strips
  • 4 flounder fillets (1 pound total)
  • 1 1/2 ounces thinly sliced smoked salmon, cut into eight strips
  • 2 tablespoons dry white wine
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons minced fresh dill
  • 1 lemon, cut into wedges

1. Preheat oven to 400°F. Spray a 9- x 13-inch baking dish with nonstick cooking spray.

2. Bring 1 inch of water to a boil in deep medium-sized skillet over high heat. Add green beans, return to a boil and cook for three minutes, stirring occasionally. Stir in carrots, return to a boil and cook for two minutes. Add bell pepper and cook until all vegetables are crisp-tender, about one minute. Drain in colander and cool briefly under cold running water.

3. Cut each fillet of flounder in half lengthwise along the natural separation and lay out on a cutting board. Place some of vegetables crosswise on wide end of each piece of fish and roll up. Place flounder rolls in prepared pan. Drape a piece of smoked salmon crosswise over fish rolls.

4. In a small bowl or cup, mix wine, lemon juice, olive oil, thyme, salt, and black pepper. Pour evenly over fish and vegetables. Cover pan with foil and bake 10 to 12 minutes, or until fish is just cooked through.

5. Sprinkle fish with dill and serve with lemon wedges and any pan juices.


Nutritional Information
Per serving: 213 calories, 5.9g total fat, 1g saturated fat, 3.2g monounsaturated fat, 0.8g polyunsaturated fat, 3.6g dietary fiber, 26g protein, 16g carbohydrate, 57mg cholesterol, 342mg sodium.
Good source of: beta-carotene, potassium, selenium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
35