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Stuffed Fish Fillets With Nutmeg Sauce

Healthycooking's picture
Ingredients
  Unsalted margarine 2 Tablespoon
  Green onion 1 , chopped
  Grated carrot 1⁄3 Cup (5.33 tbs)
  Cooked brown rice 1⁄2 Cup (8 tbs)
  Grated lemon rind 1 Teaspoon
  Lemon juice 1 Teaspoon
  Ground nutmeg 1⁄2 Teaspoon
  Black pepper 1⁄4 Teaspoon
  Salt 1⁄8 Teaspoon
  Flounder/Sole/other white fish fillets 4 Small
  Flour 4 Teaspoon
  Low sodium chicken broth 3⁄4 Cup (12 tbs)
  Black pepper/White pepper 1⁄8 Teaspoon
  Low sodium chicken broth/Dry white wine 1⁄4 Cup (4 tbs)
  Minced parsley 1 Tablespoon
  Lemon wedges 3
Directions

Preheat the oven to 350°F.
In a heavy 10 inch skillet, melt half of the margarine over moderate heat; add the green onion and carrot and cook until just tender 3 to 5 minutes.
Stir in the rice and half of the lemon rind, lemon juice, nutmeg, and black pepper; add the salt.
Sprinkle the flounder fillets with the remaining 1/8 teaspoon black pepper.
Place 1/4 of the rice mixture on half of each fillet and gently pack to compress, leaving about a 1/4 inch margin on 3 edges.
Fold the other half of the fillet over the filling and carefully pin the two ends together with a wooden toothpick, pushing in any loose filling.
Bake the fish in a lightly greased 8"x 8"x 2" baking pan for 25 to 30 minutes or until the fish flakes when tested with a fork.
Meanwhile, prepare the sauce.
Melt the remaining margarine in a small heavy saucepan over moderate heat.
Blend in the flour and cook, stirring, for 3 to 5 minutes.
Add the chicken broth and the remaining lemon rind, lemon juice, and nutmeg, then the white pepper; cook, stirring constantly, until thickened and smooth about 5 minutes.
Stir in the wine and parsley.
Transfer the fish to a warm platter and garnish with lemon wedges, if desired.

Recipe Summary

Cuisine: 
American
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy

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