Stuffed Flounder Fillets with Carrots and Zucchini
I love cooking fish. Flounder, in particular, is extremely versatile and easy to work with, affordable, widely available and virtually impossible to ruin (except for drying it out by keeping in the oven for too long). This flatfish can be very flavorful and light, cooks quickly, and is loved by all members of the family from toddlers to grandparents . I always have a large bag of wild flounder fillets from Costco in my freezer.A lot of quick and easy flounder fillet recipes call for parmesan or bread crumbs crust to give it flavor but since we choose not to use either cheese or bread crumbs, I decided to use staples in my kitchen that are easy to find, easy on the budget and easy to cook- carrots and zucchinis, for this recipe. It came out excellent and I decided to keep and share it. If you own a shredding attachment for your food processor or standing mixer, it'll take even less prep time. Let's get rolling!
Nutrition Facts
Stuffed Flounder Fillets with Carrots and Zucchini
Amount Per Serving
Calories 332
Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 77mg26%
Sodium 584mg25%
Potassium 979mg28%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 8g9%
Protein 26g52%
Vitamin A 16912IU338%
Vitamin C 34mg41%
Calcium 103mg10%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Equipment
- 9 inch baking pan baking sheet
Ingredients
- 1.5 lb flounder fillet wild caught
- 1/2 cup cashews soaked and blended
- 3 cups carrots shredded
- 3 cups zucchini shredded
- 3 cloves garlic minced
- 1/2 cup parsley chopped
- 1 tbsp lemon juice
- salt
- pepper
- 2 tbsp avocado oil
Instructions
- Preheat the oven to 350 F. Line baking sheet with silicone mat or parchment paper.
- Soak cashews in hot water for 30 minutes ( if you can plan making this recipe ahead, it's better to soak the nuts overnight in room temperature water). When finished, rinse well and drain. Add to food processor and blend until smooth.
- Shred carrots, zucchini on a medium grader, and mix with blended cashews, garlic, parsley, lemon juice, salt and pepper.
- Using kitchen towel or paper towel pat dry the fish fillets. Season with salt and pepper on both sides.
- Put 1 heaping tablespoons of vegetable mixture on one side of the fillet and roll it gently. Keep going until all the fillets are done. Spread the leftover vegetables on top of the fish.
- Drizzle the rolled fish with oil.
- Bake in the preheated oven for about 20-25 minutes or until the fish is cooked through and flakes easily with a fork.
Notes
Nutrition
Calories: 332kcalCarbohydrates: 18gProtein: 26gFat: 18gSaturated Fat: 3gCholesterol: 77mgSodium: 584mgPotassium: 979mgFiber: 4gSugar: 8gVitamin A: 16912IUVitamin C: 34mgCalcium: 103mgIron: 2mg
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