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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Stuffed Flounder

Source: dLife

Flounder fillets stuffed with a delicious filling of onions, peppers, and cheese.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	157.0

Total Carbs	4.2 g

Dietary Fiber	0.9 g

Sugars	1.7 g

Total Fat	4.9 g

Saturated Fat	1.1 g

Unsaturated Fat	0.4 g

Potassium	679.2 mg

Protein	22.6 g

Sodium	172.6 mg

Dietary Exchanges 4.9 Fat, 0.7 Vegetables, 0.0 Fruits, 0.0 Meat, 2.9 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

4.0
4 each flounder fillet 1.0
1 each cooking spray 0.5
0 1/2 cup fresh chopped onion 1.0
1 each medium garlic cloves 0.25
0 1/4 cup fresh chopped celery 0.25
0 1/4 cup chopped carrots 0.25
0 1/4 each medium red bell peppers 0.125
0.125 tsp ground thyme 2.0
2 each parsley sprigs 1.0
1 tbsp grated Parmesan cheese 1.0
1 tbsp mayonnaise 0.5
0 1/2 tsp dijon mustard 1.0
1 tbsp fresh lemon juice

Directions

Rinse fillets with cold water, pat dry with paper towels and set aside.
Lightly coat medium skillet with cooking spray, heat over medium.
Sauté onion until tender. Add celery, carrot, and pepper.
Reduce heat to medium low, cover and cook 5 minutes, stirring occasionally, until vegetables are tender.
Increase heat to medium-high, stir in thyme and cook until all moisture is absorbed.
Stir in 1 tablespoon parsley.
Spoon an equal amount of mixture onto center of each fillet; roll lengthwise and secure with wooden toothpick.
Preheat oven to 400°F.
Lightly coat casserole dish with cooking spray. Place filets, seam side down, into dish.
In small bowl combine cheese, mayonnaise, and mustard. Spread mixture over rolls,sprinkle with lemon juice.
Bake 20 minutes or until the fish is lightly browned and flakes easily with fork.
Garnish with remaining parsley, serve.