Fresh Flounder Rolls

Health score
7%
Fresh Flounder Rolls
30 min.
12
284kcal

Suggestions


Are you ready to elevate your seafood game with a delightful dish that’s both fresh and satisfying? Introducing Fresh Flounder Rolls, a perfect blend of flavors and textures that will impress your family and friends. This recipe is not only quick to prepare, taking just 30 minutes, but it also serves up to 12 people, making it ideal for gatherings or casual weeknight dinners.

Imagine tender, flaky fish fillets, lightly breaded and pan-fried to golden perfection, nestled in warm, toasted hot dog buns. Each bite is complemented by a refreshing cucumber sauce, infused with the vibrant taste of fresh dill and a hint of lemon. The combination of creamy yogurt and zesty mayonnaise creates a luscious dressing that elevates the dish to new heights.

With a caloric count of just 284 kcal per serving, these rolls are a guilt-free indulgence that doesn’t compromise on flavor. The balance of protein, healthy fats, and carbohydrates makes them a wholesome choice for any meal. Whether you’re a seafood lover or just looking to try something new, these Fresh Flounder Rolls are sure to become a favorite in your culinary repertoire. So, roll up your sleeves and get ready to impress with this delicious and easy-to-make recipe!

Ingredients

  • tablespoons butter melted
  • lb filets fresh skinless
  • medium cucumber grated peeled seeded
  • Sprigs optional: dill fresh
  •  eggs 
  • tablespoons optional: dill fresh chopped
  • oz yogurt plain yoplait® (from 2-lb container)
  • tablespoon spring onion chopped (1 medium)
  • 12  hotdog buns split
  • slices optional: lemon 
  • tablespoon juice of lemon 
  • tablespoons mayonnaise 
  • 0.5 cup milk 
  • cup panko bread crumbs 
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In medium bowl, mix Cucumber Sauce ingredients. Cover and refrigerate until ready to serve.
  2. Cut fish fillets into 12 serving pieces. In pie plate or shallow pan, mix milk and egg. In another pie plate or shallow pan, mix bread crumbs and salt. Dip fillets into milk mixture; roll in bread crumbs. Shake off excess crumbs.
  3. In 12-inch skillet, heat oil over medium-high heat. Cook fish fillets in oil 10 to 12 minutes, turning once, until fish flakes easily with fork. Keep warm.
  4. Heat 10-inch skillet over medium heat.
  5. Brush melted butter on cut sides of buns.
  6. Place cut sides down in skillet; cook about 3 minutes or until toasted.
  7. Place buns on plates; fill each with fish fillet and about 3 tablespoons sauce.
  8. Serve with lemon slices and fresh dill.

Nutrition Facts

Calories284kcal
Protein28.32%
Fat33.49%
Carbs38.19%

Properties

Glycemic Index
26.79
Glycemic Load
13.1
Inflammation Score
-4
Nutrition Score
12.824347910674%

Flavonoids

Eriodictyol
0.19mg
Hesperetin
0.34mg
Naringenin
0.02mg
Luteolin
0.01mg
Isorhamnetin
0.05mg
Kaempferol
0.02mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:283.54kcal
14.18%
Fat:10.38g
15.97%
Saturated Fat:3.08g
19.22%
Carbohydrates:26.62g
8.87%
Net Carbohydrates:25.48g
9.27%
Sugar:4.88g
5.42%
Cholesterol:55.7mg
18.57%
Sodium:631.39mg
27.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.75g
39.49%
Selenium:39.6µg
56.57%
Phosphorus:240.9mg
24.09%
Vitamin B1:0.35mg
23.63%
Vitamin B3:3.71mg
18.53%
Vitamin B12:0.94µg
15.64%
Manganese:0.31mg
15.51%
Vitamin B2:0.25mg
14.89%
Folate:56.71µg
14.18%
Vitamin K:14.79µg
14.09%
Potassium:444.59mg
12.7%
Vitamin B6:0.25mg
12.27%
Calcium:118.35mg
11.83%
Iron:2.13mg
11.81%
Magnesium:41.86mg
10.47%
Vitamin E:1.02mg
6.8%
Zinc:0.94mg
6.24%
Vitamin D:0.89µg
5.91%
Copper:0.1mg
4.9%
Fiber:1.14g
4.57%
Vitamin C:2.9mg
3.52%
Vitamin B5:0.34mg
3.45%
Vitamin A:167.81IU
3.36%