Chopped broccoli, tomato, and scallion give a confetti-like appearance to the wild rice stuffing that fills these flounder fillets. Baked with lemon and white wine, this fish recipe is sure to please the palate.

Source: Family Circle


Recipe Summary

10 mins
55 mins
20 mins
1 hr 25 mins


Ingredient Checklist


Instructions Checklist
  • Bring 1-1/2 cups water to a boil in a medium-size saucepan. Add rice. Cover tightly, reduce heat to low; simmer 45 minutes.

  • Meanwhile, in a medium-size bowl, stir together the mayonnaise, mustard and egg yolk. Set aside.

  • Add broccoli florets, scallion and tarragon to wild rice and cook an additional 10 minutes or until rice is tender and water is absorbed. Remove from heat; cool about 10 minutes.

  • Transfer rice mixture along with grape tomatoes to bowl with mayonnaise mixture. Stir until evenly blended.

  • Heat oven to 400 degrees F. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray. Place one of the flounder fillets skinned-side-up in prepared dish. Spoon a scant 2/3 cup rice mixture onto one half of the fillet, then fold over other half to cover. Repeat using remaining flounder fillets and rice filling. Sprinkle with paprika, salt and pepper; top each with two slices of lemon. Add wine or water to pan; transfer to oven.

  • Bake at 400 degrees F. for 20 minutes, until fish is solid white and flakes easily with a fork (filling should register 160 F on an instant-read thermometer). Remove to plates with a large spatula; serve with baby carrots.

Nutrition Facts

317 calories; fat 12g; cholesterol 128mg; saturated fat 2g; carbohydrates 21g; insoluble fiber 2g; protein 29g; sodium 433mg.