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Ингредиенты
- 6 x Flounder Filets
- 1 bag of prewashed spinach
- 2 x -3 scallions
- 1 bn fresh dill
- 1 pkt of crumbled Feta cheese
- 1/4 c. unseasoned bread crumbs
- 4 Tbsp. of butter Or possibly: Extra virgin olive oil in pump spray bottle Salt, pepper, parsley & sprinkle of paprika
- 1 med lemon
Инструкции
- Chop spinach, dill & mince scallions, saute/fry briefly in 1 tsp. of oil- scallions first then add in spinach. When somewhat limp remove from heat.
- Rinse Flounder fillets under cool water put on cutting board, squeeze a little lemon juice over each. Place some of the greens mix on each & a tsp. or possibly two of the feta. Roll each fillet & place end side down in small baking pan. Continue with all filets till rolls are side by side in pan snugly.
- Sprinkle rolls with breadcrumbs seasoned with parsley, salt, pepper, & paprika. Either heat the butter & pour over the rolls or possibly if watching calories spray surface of crumbs proportionately with extra virgin olive oil. Bake for 25 minutes. in oven preheated to 325 degrees. If additional color is required briefly place under broiler for more golden brown color.
- Pilaf:1 c. Uncle Ben's Converted Rice (important as this particular type of rice enables you to prepare this dish ahead & no matter what it won't get starchy)
- 1 C. of Chicken Broth1 C. of Water1/4 tspn of dry basil, dry, oregano1/2 tspn of coarse grnd black pepper & salt 3 Tbsp. of butter, margarine, or possibly extra virgin olive oil
- Saute/fry the raw rice in melted butter or possibly warm oil with spices till rice starts to turn golden (it should begin to smell like popcorn). Once the rice is a golden color add in the water & broth & bring to a boil- cover & cook 20 minutes.*** This rice dish can be prepared earlier & reheated several times & just tastes better & better never lumping or possibly sticking.
- Serve Fish Filets & Pilaf with fresh asparagus or possibly a garden salad & a white wine of your choice.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1166g | |
| Calories 1525 | |
| Calories from Fat 595 | 39% |
| Total Fat 67.39g | 84% |
| Saturated Fat 37.95g | 152% |
| Trans Fat 0.0g | |
| Cholesterol 625mg | 208% |
| Sodium 1748mg | 73% |
| Potassium 3763mg | 108% |
| Total Carbs 26.54g | 7% |
| Dietary Fiber 3.0g | 10% |
| Sugars 4.87g | 3% |
| Protein 194.74g | 312% |
