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Baked Flounder with Scallop Stuffing

 

128

Yield

6

servings

Prep

20

min

Cook

25

min

Ready

45

min

Trans-fat Free, Low Carb
 

Ingredients

½ cup butter
1 each garlic cloves
minced
1 small onions
finely chopped
½ pound sea scallops
chopped
1 x salt
*
1 x black pepper
fresh ground
*
1 x white wine
dry
*
1 x bread crumbs
dry, fine
*
6 each flounder fish fillets
*
¼ cup butter
melted
½ cup water
hot
White sauce
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup milk
1 x salt
*
1 x black pepper
fresh ground
*
1 x white wine
dry
*

Directions

In a 10 inch skillet, melt the ½ cup of butter. Add garlic and onion and sauté until onions are translucent. Add scallops and cook 2 or 3 minutes. Season with salt, pepper, and white wine to taste. Add sufficient bread crumbs to prepare a moist stuffing.

Place each flounder fillet dark-side-up on a flat surface. Placing the scallop stuffing in the center of each fillet, divide evenly among the fillets. Fold both ends of each fillet over the stuffing, overlapping the ends. Pour the melted butter and the hot water into a 9x12 inch baking dish .

Transfer the stuffed fillets to the baking dish and bake 20 minutes at 350℉ (180℃) F while you prepare a white sauce.

WHITE SAUCE: In a small saucepan, melt butter, then whisk in flour. Cook over low heat 2 to 3 minutes, whisking constantly. Then add milk, and salt, pepper, and white wine to taste. Increase heat to medium, whisking constantly until the sauce is thickened. Cook several minutes over low heat, stirring.

When the flounder has baked 20 minutes, pour the white sauce over the stuffed fillets. Return the baking dish to the oven briefly and heat until the sauce begins to bubble.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 147g (5.2 oz)
Amount per Serving
Calories 31581% of calories from fat
 % Daily Value *
Total Fat 28g 43%
Saturated Fat 18g 88%
Trans Fat 0g
Cholesterol 94mg 31%
Sodium 309mg 13%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 1%
Sugars g
Protein 22g
Vitamin A 19% Vitamin C 2%
Calcium 11% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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