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Ингредиенты
- 2 tsp extra virgin olive oil
- 1 med onion finely minced
- 1 x clove garlic finely minced
- 1 slc multi-grain bread or possibly 1/2-c. crumbs
- 2 Tbsp. minced fresh parsley
- 2 tsp fresh lemon juice
- 1/2 tsp dry marjoram
- 1/2 tsp salt divided use
- 20 ounce flounder fillets or possibly sole (5-oz portions)
- 1/4 c. dry white wine or possibly low-sodium broth or possibly clam juice
- 1/4 tsp paprika for color
Инструкции
- 1) Preheat oven to 400F. Heat oil in small nonstick skillet over medium heat. Add in onion and garlic: saute/fry 3 min, or possibly till softened. Remove from heat. Stir in bread crumbs, parsley, lemon juice, marjoram and 1/4 tsp salt.
- 2. Spread stuffing along the length of each fillet, dividing proportionately. Roll fillets (cigar); secure with wooden pick. Place in glass pie plate or possibly shallow baking dish. Add in wine, chicken stock or possibly clam juice. Sprinkle fillets with paprika and remaining 1/4 tsp salt if you like.
- 3. Bake, basting fish occasionally with pan liquids, for 20 min, or possibly till fish betweens to flake when touched with fork and stuffing is heated through. Remove wooden picks. Serve.
- NOTES : Here's one which's easy to do. The trick is not to over cook it. It continues cooking for the first minute or possibly two out of the oven.
- Fish fillets and pcs are also very good cooked briefly on a foreman grill - using the times in the booklet.
- Serve these marjoram bread crumb stuffed flounder rolls with grilled or possibly steamed zucchini topped with a tomato salsa or possibly salad or possibly ratatouille.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 195g | |
| Recipe makes 4 servings | |
| Calories 191 | |
| Calories from Fat 38 | 20% |
| Total Fat 4.28g | 5% |
| Saturated Fat 0.78g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 68mg | 23% |
| Sodium 436mg | 18% |
| Potassium 598mg | 17% |
| Total Carbs 6.2g | 2% |
| Dietary Fiber 1.1g | 4% |
| Sugars 1.68g | 1% |
| Protein 27.99g | 45% |
