Asparagus Stuffed Flounder Recipe

Looking for an easy Asparagus Stuffed Flounder recipe? Learn how to make Asparagus Stuffed Flounder using healthy ingredients.


Submitted by habakkukmum

Makes 7 servings



flounder stuffed with asparagus and onion and covered with onion and cheese sauce

Recipe Ingredients for Asparagus Stuffed Flounder

1/2 cup onion chopped
1 tbsp butter
27 asparagus spears
7 flounder fillets
1 1/4 cup cheddar cheese
1 tbsp flour
1/2 tsp nutmeg
1/8 tsp cayenne pepper
1/2 tsp salt
1/2 tsp black pepper
1 1/4 cup nonfat milk

Recipe Directions for Asparagus Stuffed Flounder

  1. place onion and 1/2 tbsp butter in saute pan and saute until soft.

  2. steam asparagus spears until just starting to soften but still crisp

  3. place 3-4 asparagus spears on each flounder fillet crossways, cover with a few onions, and roll fillet around it, secure with toothpick.

  4. Place in shallow baking pan.

  5. melt remaining butter in a sauce pan, add flour and stir til thick and well mixed.

  6. gradually add milk, stir until beginning to thicken

  7. add cheese and seasonings and any remaining onion.

  8. stir until thickened slightly

  9. pour over fish in baking pan

  10. bake in preheated 350 degree oven approx 20-30 minutes until fish is done,

  11. time depends on thickness of fillets.

Categories

Fish, Main Dish, Bake

Nutrition Facts
Serving Size 295.6g
Amount Per Serving
Calories
287
Calories from Fat
95
% Daily Value*
Total Fat
10.5g
16%
Saturated Fat
5.9g
29%
Trans Fat
0.0g
Cholesterol
113mg
38%
Sodium
458mg
19%
Potassium
729mg
21%
Total Carbohydrates
7.8g
3%
Dietary Fiber
2.2g
9%
Sugars
4.5g
Protein
39.5g
Vitamin A 22% Vitamin C 10%
Calcium 25% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in saturated fat
  • High in cholesterol
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