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Flounder Roulades

Delicate flounder filets roll around a savory filling of sweated onions, zucchini, capers, and roma tomatoes bound with gluten-free breadcrumbs, then bake at 375 degrees with white wine, butter, and thyme.

Prep: 30 minCook: 30 minTotal: 1h
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  1. 1

    Preheat conventional oven to 375°F.

  2. 2

    Heat 2 tablespoons oil in 12-inch sauté pan. Add onions and sweat until tender. Add zucchini and cook for 1-2 more minutes.

  3. 3

    Transfer onion/zucchini mixture to bowl and stir in breadcrumbs, capers, and tomatoes.

  4. 4

    Place fish filets on cutting board presentation side down. Divide filling mixture into even portions among filets.

  5. 5

    Roll filets and transfer to dish drizzled with remaining 1 tablespoon olive oil (seam side down).

  6. 6

    Sprinkle butter and wine in pan along with sprigs of thyme.

  7. 7

    for 20 minutes .

📋Details

Meal Typemain
Seasonspring, summer, autumn, winter

⚗Elemental Properties

🔥Fire
25%
💧Water
30%
🌍Earth
25%
💨Air
20%

⚗️Alchemical Scores

MonicaConstant
—/100
Heat3%
Entropy9%
Reactivity87%
0.114
Heat
0.341
Entropy
3.149
Reactivity

📊Nutrition Per Serving

296.94cal
Per serving
% Daily Value
15%
of 2000 cal
protein3.67g5%
carbs8.8g12%
fat27.57g84%
% Daily Value
Protein
3.67g7%
Carbs
8.8g3%
Fat
27.57g35%
Fiber
3.34g12%
Sugar
0.21g0%
Sodium
98.55mg4%