Wild Rice-Stuffed Flounder

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.
Makes 4
Prep 10 m
Cook 55 m
Bake 20 m



  1. 1 of 6 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. 2 of 6 Meanwhile, in a medium-size bowl, stir together the mayonnaise, mustard and egg yolk. Set aside.
  3. 3 of 6 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. 4 of 6 Transfer rice mixture along with grape tomatoes to bowl with mayonnaise mixture. Stir until evenly blended.
  5. 5 of 6 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. 6 of 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 Information for Wild Rice-Stuffed Flounder
Servings Per Recipe: 4
Per Serving: 128 mg chol., 2 g fiber, 2 g sat. fat, 317 kcal cal., 29 g pro., 433 mg sodium, 21 g carb., 12 g Fat, total