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Baked Flounder Roll Ups

Fresh.n.Natural's picture
  Cooked shredded kale/Spinach / swiss chard / wild greens 1⁄2 Cup (8 tbs), well drained
  Egg 1 , lightly beaten
  Wheat germ 1⁄4 Cup (4 tbs)
  Grated nutmeg 1⁄8 Teaspoon
  Salt To Taste
  Freshly grated parmesan cheese 2 Tablespoon
  Flounder fillets/Sole fillets 4 Large
  Tomato slices 4 (Thick)
  Vegetable oil 1 Tablespoon

1. Preheat the oven to 350 degrees.
2. In a bowl, mix together the cooked greens, egg, wheat germ, nutmeg, salt, and cheese.
3. Spread over the fillets and roll up as for a jelly roll. Secure with toothpicks and set, seam side down, in a buttered baking dish. Top each fillet with a slice of tomato. Brush with oil and bake for 20 minutes, or until the fish flakes easily.

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1404 Calories from Fat 697

% Daily Value*

Total Fat 78 g120.3%

Saturated Fat 27.8 g139%

Trans Fat 0 g

Cholesterol 605.9 mg202%

Sodium 2928.4 mg122%

Total Carbohydrates 67 g22.4%

Dietary Fiber 7 g28.2%

Sugars 22.3 g

Protein 110 g220.2%

Vitamin A 344.5% Vitamin C 94.7%

Calcium 60.2% Iron 23.6%

*Based on a 2000 Calorie diet

Baked Flounder Roll Ups Recipe