Menu Suggestion: Stuffed Flounder

“We’d like to take you on a whale watch.”

Some friends of ours wanted to thank us for having been there for them over the years and suggested treating us to a whale watch, something the children had always said they wanted to do but which we’d never had.

The day was beautiful, and as we began the journey towards the open seas, the children had a great time watching the waves, feeling the wind, and chatting with our friends. Slowly, however, we began to realize that our children suffer from seasickness, and within an hour of the trip, the children were… well, let’s just say, their symptoms weren’t the pleasant kind.

While my daughters were old enough to fend for themselves, I ended up being caretaker for my son, holding him, watching his face, helping him to rinse his mouth, and the like. By the time it was clear there really wasn’t much else left to come out of him, he was just plain exhausted, and he fell into a deep sleep.

Just after he fell asleep is, of course, when we finally reached the deepest waters and amazingly enough there were three beautiful whales to be seen for a very long time. Unfortunately, I couldn’t rouse my sleeping son to see it. After his miserable experience, he wanted nothing to do with the whales and just kept pushing me away, insisting he’d rather sleep. In the end he missed what would probably have been one of the best experiences of his life.

Sometimes I feel people behave similarly when it comes to the idea of eating fish. They had a bad experience once or they ate some which didn’t taste to their liking or they don’t like the look and smell of fish in general, and they write off all fish and end up missing food which is not only very healthy for them but which can be incredibly tasty.

Recently we wanted to make a special meal for dinner, and I chose to make flounder. Flounder is one of those fishes you’ll often find on a restaurant menu because it’s very mild tasting. As a rule my children actually prefer salmon over most white fish, but I like to use flounder (or sole, as it’s sometimes called, too) when I want to make a nice stuffed dish for a special occasion.

What’s nice about flounder is that is has all the health benefits of fish while also being low in mercury which they’re always telling you to be wary of eating too much of. For stuffing purposes, it’s a nice fish because they’re thin and layer and roll well.

By now, if you’ve been reading my blog for a while, you know that I’m a firm believer in making things as easy as possible. So, this post is about how to make a quick and easy stuffed flounder. There is no rolling of fish, no trying to hold the rolled fish and stuffing while trying to roll it in bread crumbs, too. This is my version of what is actually a very nice company dish, which you can adapt to your own tastes.

Tips for Stuffed Flounder:

1. The flounder: The two big debates you’ll always hear are “wild versus farmed” and “fresh versus frozen”. Generally speaking, people say that wild fish doesn’t have the types of chemicals you’ll find in farmed fish. Personally, I think you’re going to find both bad and good in anything you eat these days, from fruit and veggies covered in pesticides to milk produced from cows given growth hormones. Be wise about moderating what you, wash all your produce, and recognize that sometimes the good health benefits outweigh the possibility of ingesting something not as good. Fortunately, flounder isn’t as greatly farmed as salmon, so most flounder found in the stores are usually wild anyway.

As for fresh versus frozen, people make a big deal about frozen fish being second rate. I personally have never found anything to complain about. Frozen fish is cheaper and ready when you want to use it instead of having to eat it on its freshness timetable. The tip is to make sure that after you defrost it, you rinse the fillets and pat them completely dry. If you choose to purchase fresh flounder at a fish market or at the grocery store, make sure they’re fillets (unless you like skinning and boning a whole fish yourself, in which case, go for it) which are a nice white color, not graying, and which don’t smell – fresh flounder really doesn’t smell all that fishy.

2. The stuffing: You can use almost anything you want to stuff flounder. People will use bread crumbs, stuffing, rice, vegetables, even meat. I personally prefer to use vegetables, and the recipe I will be sharing uses frozen greens mixed with other sauteed vegetables.

So, you can choose spinach, kale, collards, turnip greens, your choice. For my recipe, it is important to use thawed frozen versions of these as opposed to fresh because you need the moisture from the frozen varieties for making the creamy sauce for the vegetable stuffing.

For other vegetables, any possible combination exists. My personal favorites are spinach and mushrooms or kale and zucchini and squash or collards and carrots, but you can use whatever foods you like best.

3. The topping: When you’re making a stuffed flounder, you can leave it bare or you can cover it. I prefer to cover the flounder because it helps to keep the flounder from drying out too much. Many recipes will call for either coating it in breadcrumbs or making a sauce to pour over it. I prefer to use a light breadcrumb topping because I’m not actually rolling the flounder to stuff it.

For a breadcrumb topping, I use a nice gluten free high fiber bread which I pulse into tiny breadcrumb pieces, but you can always use a gluten free packaged bread crumb mixture, too. The key is to not use as much as most recipes call for and to use a nice olive oil instead of butter and to mix it with lovely herbs for a great taste.

4. The preparation: Most stuffed flounder recipes tell you to individually roll the flounder around the stuffing, and it is true that those little rolled pieces of fish look quite pretty when you put them onto your company’s plate. The problem I find, though, is that it’s not always easy to roll the fish around the stuffing and to get it to stay rolled, and when you go to eat it, it’s actually quite a mess because the fish will fall apart and then you’re eating the fish and stuffing separately anyway.

So, what I do is to put a layer of fish on the bottom of a pan, put my stuffing on top of those fillets, and then cover the stuffing with a second layer of fillets. This way, you have fish on both sides of your stuffing without the hassle of rolling, and when you eat it, the tastes of the fish and the stuffing meld together in your mouth. In addition, when the fish is topped with bread crumbs, the final presentation is quite pretty and easy to serve.

Stuffed Flounder

(Recipe for a company crowd, can cut in half for a family)

Ingredients:

1 tbsp olive oil

1 tbsp minced garlic

1 tbsp minced onions

16 oz sliced mushrooms or sliced zucchini and squash or sliced carrots

10 to 16 oz thawed frozen spinach or kale or collards:  Do NOT squeeze out any of the liquid.

1/4 tsp ground black pepper

1 tsp dried oregano

1/2 tsp dried crushed thyme

8 oz tofu cream cheese

14 thin flounder fillets

1 cup gluten free high fiber bread crumbs

1 to 2 tsp olive oil

2 tsp Italian herb blend

Cooking Instructions:

1.  Lightly grease an 11 x 15 pan and preheat the oven to 375 degrees.

2. In a large sauteing pan, mix the olive oil with the garlic and onions and cook for about a minute over meduim low heat until fragrant.

3. Add the mushrooms or zucchini and squash or carrots and saute for 3 to 5 minutes until the vegetables are softer and beginning to cook through.

4. Add the spinach or kale or collards along with the pepper, oregano and thyme and cook for another 3 to 5 minutes until most but not all of the liquid has begun to evaporate.

5. Put the tofu cream cheese into the center of the vegetable mixture and continue to stir and mix the cream cheese into the vegetables over medium low heat until its completely melted and incorporated into the mixture. This usually takes about 2 to 4 minutes.

6. Layer seven flounder fillets on the bottom of the baking pan. Cover each fillet with the vegetable mixture. Cover the vegetable stuffing with the last seven fillets, and flatten the layered fish so it completely fills your pan and is even.

7. In the same pan you used for making the vegetable stuffing, mix the bread crumbs with just enough olive oil to moisten them and with the herb blend. Saute for a minute.

8. Evenly divide the bread crumbs over the top of the stuffed fillets and pat the crumbs down so they stick to the top of the fish.

9. Bake for about 20 minutes. The topping will be golden brown, the fish a nice white, and there will be some bubbling from the stuffed vegetable mixture.

If your oven runs hot, check it at 15 minutes. You don’t want to overcook the fish. If by some chance you do, overcook it a little bit, cover the pan with foil and let it sit, covered, until you’re about to serve it.  This will restore some of the moisture to the fish.

10. Serve the stuffed fish with a nice salad of mixed greens and herbs and enjoy!

 

 

 

 

 

 

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