2 tablespoons julienned-cut sun-dried tomatoes, finely chopped
2 tablespoons chopped black olives
1 cup Deli artichoke and spinach dip
2 tablespoons panko breadcrumbs
1 1/2 lb flounder fillets
2 teaspoons roasted garlic/herb seasoning
Cooking spray


  1. Preheat oven to 400°F. Combine in medium bowl: tomatoes, olives, dip, and breadcrumbs. Coat fish with seasoning and spray; place on baking sheet.
  2. Place about 1 tablespoon of dip mixture in middle of each fillet. Gently roll fillet around filling. Bake 15–18 minutes until fish and filling are 145°F (and opaque and separates easily).

Always check fish for bones and cook to an internal temperature of 145°F.

Other Preparation Methods

  • Sauté: Preheat large sauté pan on medium, then add 2 tablespoons each lemon herb butter, chopped garlic, and Worcestershire sauce. Cook and stir 1 minute. Season 1 1/2 lb fish with seafood seasoning and add to pan; cook 2–3 minutes, on each side, and until opaque and separates easily.
  • Poach: Bring 2 cups sweet white wine,1/2 cup orange juice, and 2 sprigs fresh tarragon, to a boil. Reduce heat to low; simmer 10 minutes. Add 1 1/2 lb fish to wine mixture; simmer 2–3 minutes until fish is opaque.