Stuffed Flounder

Name: Stuffed Flounder
Ingredients: 2 Tbsp. low-fat margarine; 1/4 c. all-purpose flour; 2 tsp. basil leaves and thyme; 1 1/4 c. skim milk; 1/4 c. white table wine; 1 1/2 c. wild rice; 1 1/2 c. brown rice; 1/2 c. almonds (unsalted); 1/4 c. parsley, chopped; 1 lb. flounder; 1/4 c. low sodium margarine; 1 1/2 Tbsp. parsley, chopped; 1 tsp. lemon juice

13 ingredients

7 steps

Ingredients

2 Tbsp. low-fat margarine
1/4 c. all-purpose flour
2 tsp. basil leaves and thyme
1 1/4 c. skim milk
1/4 c. white table wine
1 1/2 c. wild rice
1 1/2 c. brown rice
1/2 c. almonds (unsalted)
1/4 c. parsley, chopped
1 lb. flounder
1/4 c. low sodium margarine
1 1/2 Tbsp. parsley, chopped
1 tsp. lemon juice

Directions

1

Melt 2 tablespoons margarine in a medium size saucepan; combine with flour.
2

Add basil and thyme; combine.
3

Heat milk and stir in gradually.
4

Stir in wine; cook, stirring until smooth and thick.
5

Combine wild and brown rice with almonds and 1/4 cup parsley; add to sauce and toss lightly to combine.
6

Slice each fillet down side seam to form a pocket; spoon in rice mixture. Secure with toothpicks if necessary.
7

Place on oiled baking pan.