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Diabetes Forecast

The Healthy Living Magazine

Shrimp-Stuffed Flounder

Per Serving

Shrimp-Stuffed Flounder

Makes: 4
Serving Size: 1 fish roll
Calories 290
Fat 7 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 15 g
Fiber 3 g
Sugars 3 g
Cholesterol 150 mg
Sodium 345 mg (without added salt)
Protein 40 g
Choices: Starch 0.5, Vegetable 1, Lean meat 5
  • Makes: 4
  • Serving Size: 1 fish roll
  • Preparation Time: 6 minutes
  • Cooking Time: 45 minute

Ingredients

Stuffing mixture
1/2 slice bacon, diced
1 small onion, diced
2 garlic cloves, minced
1/2 lb. small cooked shrimp, peeled and deveined
1 package (10 oz.) frozen spinach, thawed, drained well, and patted dry
pinch nutmeg
Kosher salt and fresh-ground black pepper to taste
1/3 cup nonfat sour cream
1/2 cup panko bread crumbs
1/4 cup freshly grated Parmesan cheese
Fish
4 tsp. (5 oz.) flounder fillets
1 tsp. olive oil
Paprika

Directions

  1. Preheat the oven to 350°F. Coat a 9-inch-square baking pan with cooking spray. Set aside.
  2. Sauté the bacon over medium heat until cooked through and crispy. Remove the bacon from the pan, and set aside to cool.
  3. Add the onion and garlic to the drippings in the pan, and sauté over medium heat for about 4 to 5 minutes. Add in the shrimp, and sauté for 2 to 3 minutes. Add in the spinach, nutmeg, salt, and pepper, and heat through for 1 to 2 minutes. Remove the pan from the heat.
  4. Add the shrimp-and-spinach mixture to a large bowl. Add in the sour cream, bread crumbs, Parmesan cheese, and bacon crumbles.
  5. Working on a flat surface, add a scoop of the stuffing to one end of a flounder fillet. Roll the flounder over the stuffing, and secure with a toothpick. Repeat with the remaining fillets.
  6. Place the rolls in the prepared pan. Drizzle the top of each fish roll with olive oil. Sprinkle with paprika.
  7. Bake the fish for about 20 to 25 minutes or until cooked through.
 
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