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Stuffed Fish Fillets with Nutmeg Sauce

2 Tbsp. diet margarine
1 green onion, chopped
1/3 cup coarsely grated carrots
1/2 cup cooked brown rice
1 tsp. grated lemon rind
1 tsp. ground nutmeg
1/4 tsp. black pepper
1/8 tsp. salt
1 tsp. lemon juice
4 small Flounder, Sole or White Fish Fillets
4 tsp. flour
3/4 cup low-sodium chicken broth
1/8 tsp. white or black pepper
1/4 cup dry white wine
1 Tbsp. minced parsley
Lemon wedges (opt.)


Preheat the oven to 350 degrees F. In a heavy skillet melt half of the margarine. Add green onion and carrots. Cook until tender. Stir in the rice and half of the lemon rind, lemon juice, nutmeg and black pepper. Add the salt. Sprinkle the Fillets with remaining 1/8 teaspoon pepper. Place 1/4 of the rice mix on half of each fillet and gently pack to compress. Fold other half of fillet over filling and pin ends together with wooden toothpicks. Bake fish in lightly greased 8 x 8 x 2 inch baking pan for 25 to 30 minutes.


Meanwhile, prepare sauce. Melt remaining margarine in small heavy saucepan. Blend in flour and cook 3 to 5 minutes. Add chicken broth and the remaining lemon rind, lemon juice, nutmeg and white pepper. Cook, stirring constantly until thickened and smooth. Stir in wine and parsley. Transfer fish to platter. Serve with the sauce.


Serves 4



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