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Baked Fish Rings

chef.matt.frost's picture
Ingredients
  Flounder fillets/Sole 1 1⁄2 Pound
  Fat 1 Teaspoon
  Salt 1 1⁄2 Teaspoon
  Pepper 1⁄4 Teaspoon
  Butter/Margarine 3 Tablespoon
  Minced onion 1 Tablespoon
  Chopped mushrooms 1 Cup (16 tbs)
  Flour 1 Tablespoon
  Milk 2⁄3 Cup (10.67 tbs)
  Parsley 1 Tablespoon, chopped
Directions

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.).
Serves 4-6.
Garnish with slice of lemon and tartar sauce.

Recipe Summary

Course: 
Appetizer
Method: 
Baked
Ingredient: 
Fish
Interest: 
Party
Servings: 
6

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Nutrition Rank

Nutrition Facts

Serving size

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

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Baked Fish Rings Recipe