Flounder Roulades a L'orange - Atkins Diet Recipes

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Category : Fish And Sea Food

Recipe : Flounder Roulades a L'orange

Makes 2 servings

1 tablespoon reduced-calorie stick margarine
1/4 cup finely minced shallots
1 teaspoon grated orange zest
Pinch dried tarragon leaves
Two 5-ounce flounder fillets
1/4 teaspoon salt
Pinch freshly ground black pepper
1/4 cup fresh orange juice
2 fluid ounces (1/4 cup) dry white wine
1 teaspoon cornstarch, dissolved in 1 tablespoon cold water
1 tablespoon minced fresh flat-leaf parsley

Preheat oven to 375o F. Spray 8" round shallow baking dish with nonstick
cooking spray.
To prepare roulades, in small skillet, melt margarine; add shallots. Cook over
medium-high heat, stirring frequently, 2-3 minutes, until tender. Stir in zest and
tarragon; remove from heat.
Cut fish fillets in half lengthwise; place onto work surface. Sprinkle fillets with
salt and pepper; spread evenly with half of the shallot mixture. Starting at wide
ends, roll fillets jelly-roll fashion; place into prepared baking dish, cut-side down.
Pour juice and wine over rolled fillets; sprinkle evenly with remaining shallot
mixture. Bake 15 minutes, until fish flakes easily when tested with fork.
With slotted spoon, transfer roulades to serving platter, reserving cooking liquid;
keep fish warm.
To prepare sauce, pour cooking liquid through sieve into small saucepan; discard
solids. Stir dissolved cornstarch into cooking liquid; cook over medium-high heat,
stirring constantly, 2 minutes, until thickened. Spoon liquid evenly over warm
roulades; sprinkle with parsley.

SERVING (2 ROULADES, 2 TABLESPOONS SAUCE) PROVIDES: 1 Fat, 1/4 Fruit,
1/4 Vegetable, 2 Proteins, 30 Optional Calories.

PER SERVING: 212 Calories, 5 g Total Fat, 1 g Saturated Fat, 68 mg Cholesterol, 458
mg Sodium, 8 g Total Carbohydrate, 0 g Dietary Fiber, 28 g Protein, 47 mg Calcium .