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Rice Stuffed Flounder

Author: chefs-mate Cooking Method: Baking, Boiling, Stewing Cuisine: Global Courses: Main Courses

Difficulty: Intermediate

Servings: 4 Calories: 329.6

Dietary:

G Gluten-free

Description

This elegant yet approachable dish features delicate flounder fillets stuffed with a hearty mixture of brown rice, grated carrots, zucchini, and mushrooms in a creamy dill sauce. The combination of earthy grains and fresh vegetables provides a satisfying texture contrast to the tender, flaky white fish. Its a perfect choice for a special weeknight dinner or a light holiday meal, offering a balance of comfort and sophistication. The creamy broth reduces into a light glaze that bastes the fish as it bakes, ensuring every bite is moist and flavorful. Simple to assemble with pantry staples, this recipe delivers a restaurant-quality result with minimal effort.

Directions

Preheat the oven to 350F (175C).
In a large skillet over medium heat, melt the margarine. Add the chopped onion and sliced mushrooms, sauting until softened and lightly browned, about 5-7 minutes.
In a small bowl, whisk together the chicken broth, half-and-half, cornstarch, and dill weed until smooth. Pour this mixture into the skillet with the vegetables.
Bring the liquid to a boil, stirring constantly, then add the brown rice. Return to a boil, then reduce heat to low, cover, and simmer for 5 minutes.
Remove the skillet from heat. Stir in the grated carrot and grated zucchini. Let the mixture stand for 5 minutes to thicken and cool slightly.
Place the flounder fillets in a baking dish. Spoon the rice and vegetable mixture over each fillet.
Sprinkle the stuffed fish with salt and paprika. Pour any remaining liquid from the skillet into the bottom of the baking dish.
Bake uncovered for 15-20 minutes, or until the fish is opaque, flakes easily with a fork, and the sauce is bubbly.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 329.6kcal

% Daily Value *
Total Fat 11.1g18%
Saturated Fat 3.0g15%
Cholesterol 53.4mg18%
Sodium 1354.2mg57%
Total Carbohydrate 34.0g12%
Dietary Fiber 4.1g17%
Sugars 4.7g
Protein 21.5g43%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure the flounder fillets are patted dry before stuffing to help the seasoning adhere.

If using frozen flounder, thaw completely in the refrigerator overnight and pat dry.

For a gluten-free variation, ensure the chicken broth is certified gluten-free.

Brown rice requires more cooking time than white rice; the simmering step here partially cooks it, but ensure the rice is tender after baking. If using pre-cooked rice, skip the simmering step with broth and simply mix cooked rice with the sauted vegetables and a splash of broth.

Serve immediately with the pan juices spooned over the fish.

Rice Stuffed Flounder