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Sun-Dried Tomato Stuffed Flounder
Recipes
Sun-Dried Tomato Stuffed Flounder
4 servings
30 minutes total

Ingredients

  • 2 tablespoons julienned-cut sun-dried tomatoes, finely chopped
  • 2 tablespoons chopped black olives
  • 1 cup Deli artichoke and spinach dip
  • 2 tablespoons panko breadcrumbs
  • 1 ½ lb flounder fillets
  • 2 teaspoons roasted garlic/herb seasoning
  • Cooking spray

Steps

    1. Preheat oven to 400°F. Combine in medium bowl: tomatoes, olives, dip, and breadcrumbs. Coat fish with seasoning and spray; place on baking sheet.
    2. Place about 1 tablespoon of dip mixture in middle of each fillet. Gently roll fillet around filling. Bake 15–18 minutes until fish and filling are 145°F (and opaque and separates easily).
Other Preparation Methods
    • Sauté: Preheat large sauté pan on medium, then add 2 tablespoons each lemon herb butter, chopped garlic, and Worcestershire sauce. Cook and stir 1 minute. Season 1 ½ lb fish with seafood seasoning and add to pan; cook 2–3 minutes, on each side, and until opaque and separates easily.
    • Poach: Bring 2 cups sweet white wine,½ cup orange juice, and 2 sprigs fresh tarragon, to a boil. Reduce heat to low; simmer 10 minutes. Add 1 ½ lb fish to wine mixture; simmer 2–3 minutes until fish is opaque.

Always check fish for bones.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

Amount per ¼ recipe serving: Calories 310, Total Fat 21g, Sat Fat 6g, Trans Fat 0g, Chol 85mg, Sodium 1120mg, Total Carb 7g, Fiber 0g, Total Sugar 2g, (Incl. 0g Added Sugars), Protein 22g, Vitamin D 0%, Calc 15%, Iron 2%, Potassium 0%