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Baked Flounder Stuffed with Asparagus Recipe.
The flounder have sweet, delicate white flesh that chefs and consumers everywhere enjoy: low fat, fine-textured meat and delicate mild flavor. The combined nutrient strengths of flounder make it an outstanding food for helping stabilize blood sugar, may protect against ischemic stroke, may reduce risk of heart arrhythmia, preventing cholesterol from clogging arteries, may protect against leukemia, multiple myeloma, lymphoma and kidney cancer.
Flounder, 1 fillet (4.5 oz. / 127g) provides Calories: 148, Protein: 30.7g, Carbohydrate: 0.0g, Total Fat: 1.9g, Fiber: 0.0g, Selenium: 74mcg, Vitamin B12: 3.2mcg, Potassium: 437mg, Vitamin B6: 0.30mg. 0.657 grams of omega-3 fatty acids, derived from Eicosapentaenoic Acid: 0.309g, Docosahexaenoic Acid: 0.328g, and Alpha Lipoic Acid: 0.020g is improving the ratio of good cholesterol to bad cholesterol.
Baked Flounder Recipe - Made with flounder fillets, asparagus spears, onion, butter or margarine, flour, milk, shredded cheddar cheese, cayenne pepper, and nutmeg.
Ingredients:
- 6 fresh Flounder or Lemon Sole fillets, (4 to 6 oz each).
- 18 asparagus spears
- 1/2 cup onion, chopped
- 3 tsp butter or margarine, divided
- 2 tsp flour
- 1 cup milk, skim or low-fat
- 1/2 cup sharp cheddar cheese, shredded
- 1 tsp cayenne pepper
- 1 tsp nutmeg
- 1/8 tsp black pepper, freshly ground
- 1 tsp salt to taste, if desired
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Serves/Makes: 6
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How to cook Baked Flounder Stuffed with Asparagus:
- Wash the pieces of fish thoroughly under cold running water.
- Place the pieces of fillets in salt water and let it soak for 10 minutes.
- Rinse well under cold running water, drain it well.
- Steam the asparagus until tender-crisp, about 5 minutes.
- Saute the onion until tender in 1 teaspoon of the butter in a non-stick skillet.
- Sprinkle the onion evenly over the fillets.
- Lay 3 asparagus spears crosswise on each fillet and roll the fillet around them.
- Secure with skewers or toothpicks and arrange them in a single layer in a greased shallow baking dish.
- Melt the remaining 2 teaspoons of butter in a small saucepan.
- Stir in the flour and cook the roux, stirring, for a minute.
- Gradually add the milk and continue cooking the sauce, stirring, until it begins to thicken.
- Stir in the cheese, salt, black pepper, and a dash or two of cayenne.
- Pour the sauce over the fish rolls and sprinkle them with a little nutmeg.
- Preheat oven to 350°F.
- Bake the fish rolls in an oven for about 20 minutes.
Notes:
This Baked Flounder Stuffed with Asparagus is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Flounder Stuffed with Asparagus serves/makes: 6
Main Ingredient: Flounder or
Lemon Sole
Preparation Method: Baked
How to fillet flounder:
Insert the blade of a sharp knife on one side behind the head and cut in an arc down to the bone. Then achieve the flesh along the sides and across the tail. Insert the knife behind the head and slip the knife down rib cage, cutting the fillet away from the ribs. To skin the fillet, place it skin-side down on a board and starting from the tail, slide a sharp knife between the skin and the flesh.
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