Flounder Stuffed With Couscous
Per ServingFlounder Stuffed With Couscous |
||
|---|---|---|
| Makes: 4 | ||
| Serving Size: 1/4 recipe | ||
| Calories | 280 | |
| Fat | 3 | g |
| Saturated Fat | 0.6 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 36 | g |
| Fiber | 4 | g |
| Sugars | 7 | g |
| Cholesterol | 60 | mg |
| Sodium | 250 | mg |
| Protein | 27 | g |
| Choices: Starch 2, Fruit 0.5, Lean meat 3 | ||
- Makes: 4
- Serving Size: 1/4 recipe
Ingredients
| 1 | cup | uncooked whole wheat couscous |
| 1/2 | cup | pomegranate seeds |
| 1/2 | cup | diced mango |
| 1/4 | cup | fresh mint leaves |
| 1/4 | cup | rice wine vinegar |
| 1/4 | tsp. | fine sea salt |
| 1/8 | tsp. | freshly ground black pepper |
| 1 | lb. | flounder fillets |
| 1/2 | cup | dry white wine or fish or chicken stock |
Directions
- Preheat the oven to 375°F.
- Bring 2 cups of water to a boil. Add couscous. Stir well. Set aside, and let stand approximately 3 minutes, until all the liquid is evaporated. Add some of the pomegranate seeds, and the mango, mint, and vinegar. Mix well. Season with salt and pepper.
- Lay the fillets on a flat surface. Top each fillet with some of the couscous and roll up. Secure with toothpicks. Place in a baking dish in a single layer. Pour wine around the fish. Cover with aluminum foil, and bake for 20 minutes.
- Serve the fish with the remaining couscous and pomegranate seeds. Garnish with additional mint leaves.
