Wild Rice-Stuffed Flounder

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.

Wild Rice-Stuffed Flounder
Servings: 4 Prep 10 mins Cook 55 mins Bake 400°F 20 mins


  • 1/2 cup wild rice
  • 3 tablespoons mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 egg yolk
  • 1 cup small broccoli florets
  • 1 small scallion, chopped
  • 1/2 teaspoon dried tarragon
  • 3/4 cup grape tomatoes, halved
  • 4 flounder fillets (about 6 ounces each)
  • 1/4 teaspoon regular or smoked paprika
  • 1/8 teaspoon each salt and black pepper
  • 1 lemon, thinly sliced
  • 3/4 cup white wine or water

Make It

1. 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.

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

3. 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.

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

5. 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.

6. 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

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 317, Fat, total (g): 12, chol. (mg): 128, sat. fat (g): 2, carb. (g): 21, fiber (g): 2, pro. (g): 29, sodium (mg): 433, Percent Daily Values are based on a 2,000 calorie diet.