Stuffed Fluke Rollups
I’m just back from Sicily where I ate fish almost every day (sometimes twice a day) but I also indulged in too many pastas, prosciutto and pastries. The scale doesn’t lie and it told me I gained six pounds in the three weeks I was gone. The older I get, it seems the harder it is to lose weight, despite all the walking I did on my trip — most days at least 12,000 steps and one day even 21,000 steps (or 7 miles)! It’s all about what goes in the mouth, and I’m paying for it now, but I don’t regret one cannolo or plate of busiate. But I need to do a detox or I’ll look like a cannolo myself.
This fish dish is healthy, easy to prepare, tastes great and is pretty low-cal too. If you want to make it for company, you can prepare it ahead of time and bake at the last minute, while you enjoy a cocktail with your guests. The recipe is for two people, but it easily doubles or triples to feed more. I live in New Jersey where locally caught flounder or fluke is easy to find. This would also be delicious with sole or snapper. The shrimp I buy are wild-caught too, from U.S. waters. I’m very skeptical of quality control in shrimp or any fish (frozen or otherwise) that comes from Asia, so I typically seek out only wild caught seafood from the U.S.
Season the filets with salt, pepper and paprika and place the filling at one end.
Roll up the pieces and keep the open end on the bottom.
Place them in a casserole lined with lemon slices, then sprinkle salt, pepper, paprika and minced parsley on top. Place a few pats of butter on top, but don’t overdo it. For this recipe of three pieces, I used only a tablespoon of butter. Pour the wine around the fish and bake, covered with aluminum foil until it flakes easily. If you make this ahead of time, be sure to remove from the refrigerator and let it come to room temperature, or you’ll need to bake it longer in the oven.
I always like to serve rice with a dish like this, to sop up some of the flavorful juices. I’ve gotten quite partial to brown rice over the years, not just for its nutritional advantages, but also its nutty taste.
The three pieces, weighing less than a pound, were more than enough for the two of us, when served with the rice and snow peas. Any green vegetable, like broccoli, green beans or spinach, would also pair well with this dish.
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- 3 pieces of fluke or flounder filet (all three pieces weighed about ¾ lb.)
- 4 or 5 medium size uncooked wild caught shrimp, cut into pieces
- 3 thick slices of firm Italian or French bread, trimmed of crusts and cut into pieces
- 1 egg, beaten (but only use half the egg)
- 1 medium size shallot, minced
- 1 small piece of celery, finely diced
- minced parsley
- salt, pepper to taste
- 2 tbsps. of butter
- 1 tablespoon olive oil
- white wine to pour around fish (about ½ cup)
- Place the olive oil and one tablespoon butter in a saucepan and cook the shallots and celery on low heat until they are transparent.
- Place the bread in a bowl with the shrimp and the sauteed vegetables.
- Add the seasoning (salt and pepper) and the parsley.
- Pour in about ½ the beaten egg and mix with your hands.
- It should stick together somewhat.
- If not, add more egg.
- Dry each fish filet and season with salt and pepper.
- Divide the filling mixture evenly and place at one end of the filet.
- Roll up the filet and place in a casserole lined with lemon slices.
- Season the top of the filets with salt, pepper and paprika, and place a tbsp of butter on top, dividing among the three pieces.
- Pour the wine around the fish.
- Cover with aluminum foil and bake aat 375 degrees for about 15 minutes or until fish flakes easily with a fork.