You are here

Flounder Baked Over Herbed Rice

admin's picture
  Defatted low sodium chicken broth 2 Cup (32 tbs)
  Brown rice 1 Cup (16 tbs)
  Thinly sliced mushrooms 1 Cup (16 tbs) (Fresh)
  Carrot 1 Medium, shredded
  Finely chopped onion 1⁄3 Cup (5.33 tbs)
  Dried marjoram 3⁄4 Teaspoon
  Ground black pepper 1⁄8 Teaspoon
  Skinless flounder fillets 16 Ounce (4 Fillets, About 4 Ounces Each And 1/4-1/2 Inch Thick)
  Paprika 1 Pinch

In a medium saucepan, bring the broth to a boil.
Stir in the rice, mushrooms, carrots, onions, marjoram and pepper.
Bring to a boil, then reduce the heat.
Cover and simmer about 35 minutes or until the rice is almost tender and the water is absorbed.
Spray a 12" X 7 1/2" baking dish with no-stick spray.
Spoon the rice mixture into the baking dish.
Then place the flounder in a single layer on top of the rice mixture, folding under any thin edges of the fillets.
Sprinkle with the paprika.
Cover the dish with foil and bake at 350° for 20 to 24 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Recipe Summary

Main Dish

Rate It

Your rating: None
Average: 3.9 (11 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1400 Calories from Fat 334

% Daily Value*

Total Fat 38 g57.7%

Saturated Fat 13.9 g69.4%

Trans Fat 0 g

Cholesterol 256 mg85.3%

Sodium 1571 mg65.5%

Total Carbohydrates 186 g61.9%

Dietary Fiber 10.8 g43.3%

Sugars 18.2 g

Protein 77 g154.5%

Vitamin A 216.9% Vitamin C 16.8%

Calcium 26.8% Iron 39.2%

*Based on a 2000 Calorie diet


Flounder Baked Over Herbed Rice Recipe