Flounder Stuffed With Arugula (Rocket) and Sun-Dried Tomatoes

50 mins (prep 30, cooking 20)
16 ingredients
4 servings
This is a healthy dish using a potato to hold the arugula and sundried tomatoes together in the flouder roll topped with pine nuts. Cooking time depends on how thick th flounder is. You can also lay the flounder down next to each other, fill and roll up together in one roll, baking time may be a bit longer for this.

Categories:  served-hot , <-60-mins , greens , northeastern-u.s. , north-american , tomato , comfort-food , fish , taste~mood , spicy , equipment , one-dish-meal , time-to-make , presentation , main-dish , oven , casseroles , american , saltwater-fish , savory , vegetable , stove-top , sole-and-flounder , lettuces ,
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Serving Size (87.77 g)
Servings 4
Amount per Serving
Calories 106.47 Calories from Fat 88.2
% Daily Value *
Total Fat 9.8g 60.32%
Saturated Fat 2.68g 53.69%
Trans Fat 0.12g %
Cholesterol 7.95mg 10.6%
Sodium 43.72mg 7.29%
Total Carbohydrate 4.02g 5.36%
Dietary Fiber 1.56 g 24.92%
Sugars 1.68 g %
Protein 2.56g 20.5%
Vitamin A 2058.75IU% Vitamin C 11.17mg%
Calcium 119.48mg% Iron 1.43mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
baking potato, large, grated parmesan cheese, sun-dried tomatoes packed in oil, flounder fillets, salt and pepper, fresh lemon juice, fresh lemon juice