Baked Fish Rings
|Flounder fillets/Sole||1 1⁄2 Pound|
|Salt||1 1⁄2 Teaspoon|
|Minced onion||1 Tablespoon|
|Chopped mushrooms||1 Cup (16 tbs)|
|Milk||2⁄3 Cup (10.67 tbs)|
|Parsley||1 Tablespoon, chopped|
Wipe fillets with damp cloth, cut into 1 in. strips, sprinkle with 2/3 the salt and pepper.
Grease 8 muffin tins with melted fat, roll a strip of fish in each tin to make ring.
Chop remaining fish fine.
Saute onions, mushrooms, in butter 3 minutes stir in flour, add milk, cook till thickened, stirring constantly.
Add theminced fish, remaining salt and pepper, parsley, and fill center of the fish rings.
Bake in moderate oven (400 F.) until center filling is firm, and fish rings tender (about 15 min.).
Garnish with slice of lemon and tartar sauce.
Calories 262 Calories from Fat 141
% Daily Value*
Total Fat 16 g24.4%
Saturated Fat 7.8 g38.9%
Trans Fat 0 g
Cholesterol 83.3 mg27.8%
Sodium 843.4 mg35.1%
Total Carbohydrates 14 g4.5%
Dietary Fiber 0.32 g1.3%
Sugars 4.8 g
Protein 16 g32.2%
Vitamin A 8.5% Vitamin C 6.1%
Calcium 5.9% Iron 2%
*Based on a 2000 Calorie diet