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Rolled Flounder Stuffed With Fresh Dill Recipe.
The flounder and Lemon Sole 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 - Indian recipe how to bake rolled flounder fillets stuffed With fresh dill, garlic, ginger, onions, red pepper, turmeric, dill and salt, marinated with lemon juice, salt and pepper.
Ingredients:
- 4 fresh Flounder or
Sole fillets, skinned, 8-ounce each
- 3/4 cup fresh dill, finely cut
- 2 tbsp fresh lemon juice
- 7 tbsp ghee
- 1 medium-sized garlic clove, peeled and flattened with the side of a large knife
- 1 tbsp fresh ginger root, scraped, finely chopped
- 1/4 cup onions, finely chopped
- 1/4 tsp ground hot red pepper
- 1/4 tsp turmeric
- 1/2 tsp black pepper, freshly ground
- 2 tsp salt
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Serves/Makes: 4
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How to cook Rolled Flounder Stuffed With Fresh Dill:
- Wash the fillets under cold running water and pat them dry with paper towels.
- Sprinkle both sides of the fish with the lemon juice, 1 teaspoon of the salt and the black pepper. Then set the fillets aside on a platter and marinate them at room temperature for 10 to 15 minutes.
- Preheat the oven to 350
- Prepare the filling in the following fashion: In a heavy 7- to 8-inch skillet, heat 4 tablespoons of the ghee over moderate heat until a drop of water flicked into it splutters instantly. Stirring after each addition, add the garlic, ginger, onions, red pepper, turmeric, dill and remaining teaspoon of salt.
- Reduce the heat to low and, stirring constantly, fry for 7 or 8 minutes, until the onions are soft and golden brown. Watch carefully for any signs of burning and regulate the heat accordingly. Remove the skillet from the heat and taste the filling for seasoning.
- Place equal portions of the filling on each fillet, spreading it evenly with a spatula or table knife to cover the fish completely. Starting at the narrow end, roll each fillet around the stuffing into a small, thick cylinder. Skewer these rolls.
- In a 10-inch ovenproof skillet or a shallow flameproof casserole just large enough to hold the fillets comfortably side by side, heat the remaining 3 tablespoons of ghee over moderate heat. Place the rolled fish in the skillet.
- Transfer the skillet to the middle shelf of the oven and bake for 12 minutes, or until the rolls are firm when pressed lightly with a finger. Slide the skillet under the broiler for 2 or 3 minutes to brown the fish lightly. With a slotted spatula, transfer the fish rolls to a heated platter.
- Quickly bring the liquid remaining in the pan to a boil over high heat and stir until it is well blended. Pour the sauce over the fish and serve at once.
Notes:
This Rolled Flounder Stuffed With Fresh Dill is a very affordable dish. It is delicious, simple, quick and very easy to cook. The Indian name for the Rolled Flounder Stuffed With Fresh Dill recipe is Machli Ki Tikka.
This recipe for Rolled Flounder Stuffed With Fresh Dill serves/makes: 4
Main Ingredient: Flounder or
Sole
Preparation Method: Baked
Cuisine: Indian
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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