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Ингредиенты
- 1/2 c. Butter
- 1 x Clove garlic -- chopped
- 1 sm Onion -- finely minced
- 1/2 lb Scallops -- minced Salt Fresh grnd black pepper Dry white wine Dry bread crumbs -- fine
- 6 x Flounder fillets -- 5-7 ounce
- 1/4 c. Butter -- melted
- 1/2 c. Warm water
- 2 Tbsp. Butter
- 2 Tbsp. Flour
- 1 c. Lowfat milk Salt Fresh grnd black pepper Dry white wine
Инструкции
- In a 10 inch skillet, heat the 1/2 c. of butter. Add in garlic and onion and saute/fry till onions are translucent/soft. Add in scallops and cook 2 or possibly 3 min.
- Season with salt, pepper, and white wine to taste. Add in sufficient bread crumbs to prepare a moist stuffing. Place each flounder fillet dark-side-up on a flat surface. Placing the scallop stuffing in the center of each fillet, divide proportionately among the fillets. Fold both ends of each fillet over the stuffing, overlapping the ends. Pour the melted butter and the warm water into a 9x12 inch baking dish. Transfer the stuffed fillets to the baking dish and bake 20 min while you prepare a white sauce. WHITE
- SAUCE: In a small saucepan, heat butter, then whisk in flour. Cook over low heat 2-3 min, whisking constantly. Then add in lowfat milk, and salt, pepper, and white wine to taste. Increase heat to medium, whisking constantly till the sauce is thickened. Cook several min over low heat, stirring.
- When the flounder has baked 20 min, pour the white sauce over the stuffed fillets. Return the baking dish to the oven briefly and heat till the sauce begins to bubble. -From Diana Rattray
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 6 servings | |
| Calories 433 | |
| Calories from Fat 256 | 59% |
| Total Fat 29.12g | 36% |
| Saturated Fat 17.5g | 70% |
| Trans Fat 0.0g | |
| Cholesterol 162mg | 54% |
| Sodium 385mg | 16% |
| Potassium 738mg | 21% |
| Total Carbs 4.02g | 1% |
| Dietary Fiber 0.3g | 1% |
| Sugars 0.48g | 0% |
| Protein 37.75g | 60% |
