Flounder Rolls With Vegetable Filling Recipe


Difficulty LevelEasyHealth IndexAverage
Main Ingredient


 Whole wheat breadcrumbs1⁄2 Cup (8 tbs)
 Shredded carrot1⁄2 Cup (8 tbs)
 Chopped mushrooms1⁄2 Cup (8 tbs)
 Chopped onion1⁄4 Cup (4 tbs)
 Minced parsley1⁄4 Cup (4 tbs)
 Lemon juice2 Teaspoon
 Dried thyme1⁄2 Teaspoon
 Ground sage1⁄4 Teaspoon
 Salt1⁄4 Teaspoon
 Pepper1⁄8 Teaspoon
 Flounder fillets24 Ounce

Nutrition Facts

Serving size: Complete recipe

Calories 1142 Calories from Fat 445

% Daily Value*

Total Fat 50 g76.3%

Saturated Fat 19.4 g97.2%

Trans Fat 0 g

Cholesterol 384 mg

Sodium 2654.8 mg110.6%

Total Carbohydrates 81 g27%

Dietary Fiber 8.3 g33.1%

Sugars 25.7 g

Protein 94 g188.8%

Vitamin A 281.3% Vitamin C 57.7%

Calcium 26.9% Iron 27.4%

*Based on a 2000 Calorie diet


Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add carrot, mushrooms, and onion; saute until crisp-render.
Remove from heat.
Add breadcrumbs and next 6 ingredients; stir well.
Place 3 tablespoons vegetable mixture in center of each flounder fillet; roll up jellyroll fashion, beginning at narrow end.
Place rolls, seam side down, in a 12- x 8- x 2-inch baking dish that has been coated with cooking spray.
Bake, uncovered, at 350° for 20 minutes or until fish flakes easily when tested with a fork.
Transfer rolls to a serving platter, and garnish with carrot flowers.