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Thursday, March 1, 2012

Italian Flounder Roll ups with Asparagus


This dish is not difficult to prepare and I served it with sauteed italian style zucchini, tomatoes, and onions.  I started by steaming the asparagus until just tender, about 5 minutes. I used part skim mozzarella to keep the recipe low fat.  I was trying to come up with something a little different which incorporated asparagus in the recipe.

Italian Flounder Roll ups with Asparagus

6 oz. can tomato paste
6 oz. warm water
3 tablespoons grated parmesan cheese
1 teaspoon minced garlic
2 tablespoons honey
3/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/4 teaspoon dried marjoram
1/4 teaspoon dried basil
1/4 tsp. ground black pepper
1/8 tsp. cayenne pepper
1/8 tsp. dried red pepper flakes
salt to taste
1 bunch asparagus, about 10 stalks
4 fillets of flounder
1/2 teaspoon italian seasoning
olive oil spray
1/2 cup part skim mozzarella
1 tablespoon freshly grated parmesan cheese for garnish

In a small bowl combine the tomato paste, parmesan cheese, garlic, honey, onion powder, marjoram, basil, ground black pepper, cayenne pepper, red pepper flakes, and salt breaking up any clumps of parmesan cheese.


Sauce should sit for 30 minutes to let the flavors blend. There is no need to heat the sauce  Next wash and cut asparagus stalks in half.  Steam the asparagus for about 5 minutes until just tender.


Preheat the oven to 375 degrees.  Spray a pan with non-stick cooking spray.  Place 4-5 asparagus pieces on each flounder fillet. 


Roll the fish piece around the asparagus and place seam down in the pan.  Spray each fillet lightly with olive oil and sprinkle italian seasoning evenly on each fillet.


Spread the desired amount of tomato sauce on each piece and sprinkle the 1/2 cup part skim mozzarella cheese evenly on each of the 4 pieces. If you have sauce to spare, it tastes great on english muffin pizzas as a quick healthy lunch.


Place in the oven and bake for about 30 minutes or until fish is white and flakes easily when touched with a fork.  Serve immediately and garnish with freshly grated parmesan cheese.  Yields 4 servings.


I served the fish with sauteed zucchini, tomatoes and onions.  I will share this recipe in a later entry.  As pictured this meal has approximately 380 total calories, 320 calories for the fish per serving and about 60 calories for the sauteed zucchini and tomatoes.

2 comments:

  1. Great post. I love asparagus. I did a bacon and asparagus salad recently. http://caroleschatter.blogspot.co.nz/2011/11/asparagus-bacon-salad.html

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  2. I will check out your blog, thanks very much!

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