Ingredients:

1/2 cup onion, chopped
3 tsp butter or margarine, divided
6 flounder or sole fillets (4 to 6 oz; each)
18 asparagus spears
2 tsp flour
1 cup milk, skim or low-fat
1/2 cup sharp cheddar cheese, -shredded
1 tsp salt to taste, if desired
1/8 tsp freshly ground black pepper
1 tsp cayenne
1 tsp nutmeg

Methods:

Steam the asparagus until tender-crisp, about 5 minutes. Saute the onion until tender in 1 teaspoon of the butter in a non-stick skillet. Sprinkle the onion evenly over the fillets. Lay 3 asparagus spears crosswise on each fillet and roll the fillet around them.

Secure with skewers or toothpicks and arrange them in a single layer in a greased shallow baking dish.

Melt the remaining 2 teaspoons of butter in a small saucepan. Stir in the flour and cook the roux, stirring, for a minute. Gradually add the milk and continue cooking the sauce, stirring, until it begins to thicken. Stir in the cheese, salt, black pepper, and a dash or two of cayenne.

Pour the sauce over the fish rolls and sprinkle them with a little nutmeg.Bake the fish rolls in a preheated 350°F oven for about 20 minutes.

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Ingredients:

2 (6-ounce) flounder fillets
1 garlic clove
2 tablespoons fresh lemon juice
2 teaspoons soy sauce
1/2 teaspoon sugar
1/2 teaspoon salt
2 tablespoons olive oil

Methods:

1. Preheat oven to 450*F (230*C).
2. Arrange fillets in a ceramic or glass baking dish just large enough to hold them in one layer.
3. Mince garlic and in a small bowl combine with lemon juice, soy sauce, sugar, and salt.Whisk in oil until emulsified and pour vinaigrette over fish.
4. Bake fish in middle of oven until just cooked through and no longer translucent, about 5 to 7 minutes.

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