Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2          teaspoons  canola oil -- divided
     1/4           cup  broccoli -- frozen, thawed,
                        chopped*
     1/4           cup  red pepper -- frozen, thawed,
                        chopped*
     1/4           cup  cauliflower -- frozen, thawed,
                        chopped*
  2             cloves  garlic -- minced
  1           teaspoon  dried tarragon
     1/2      teaspoon  salt
     1/4      teaspoon  pepper
  2                     scallions -- chopped about 1/3
                        cups
  1           teaspoon  grated lemon zest
  3        tablespoons  seasoned dry breadcrumbs
  16            ounces  flounder fillets -- 4 4-oz portions
                        (can use sole)
     3/4           cup  white wine
  4                     lemon slices
  4          teaspoons  lemon juice

Preparation:

*broccoli, red pepper and cauliflower mixture can be bought frozen in I could not find in Canada so improvised. Preheat oven to 400øF. In large nonstick skillet heat 1 teaspoon oil over medium-high heat. Add chopped vegetables, garlic, tarragon, salt and pepper; cook, stirring occasionally until liquid evaporates, about 4 minutes. Stir in scallions; cook 1 minute. Remove from heat; stir in zest. Cook 10 minutes. Meanwhile, in small bowl combine breadcrumbs with remaining oil; set aside. Arrange fish on work surface; spread 1/4 of vegetable mixture over each. Roll up and secure with toothpicks. Place in 1-1/2 quart baking dish. Pour wine over; add lemon slices. Top fillets with crumb mixture; drizzle with lemon juice. Bake 10 minutes or until fish is opaque and flakes early with fork. Serve with rice if desired.

Nutritional Information:

112 Calories (kcal); 2g Total Fat; (24% calories from fat); 15g Protein; 3g Carbohydrate; 36mg Cholesterol; 244mg Sodium