Diabetes Forecast

Flounder Stuffed With Couscous

Per Serving

Flounder 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


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


  1. Preheat the oven to 375°F.
  2. 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.
  3. 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.
  4. Serve the fish with the remaining couscous and pomegranate seeds. Garnish with additional mint leaves.

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