Baked Flounder Roll-Ups
Baked flounder roll-ups featuring tender fish filled with spinach and seasoned with nutmeg, topped with tomato slices, perfect for a healthy, elegant meal.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- In a bowl, mix together cooked spinach, egg, wheat germ, nutmeg, salt, and chopped garlic.
- Spread the spinach mixture over each flounder fillet and roll up like a jellyroll.
- Secure the rolls with toothpicks and place them, rolled side up, in a buttered baking dish.
- Top each fillet with a slice of tomato.
- Brush the rolls with oil and bake for 20 minutes, or until the fish flakes easily.
Tips & Substitutions
For a creamier filling, consider adding a bit of cream cheese or ricotta to the spinach mixture. If you don't have wheat germ, breadcrumbs can serve as a substitute. Be sure to chop the garlic finely to ensure it distributes evenly throughout the filling. For added flavor, you can sprinkle some lemon zest over the top before baking.
Serving Suggestions
These roll-ups pair beautifully with a fresh side salad or steamed vegetables. Consider serving with a light lemon vinaigrette for added zest. They also complement a side of quinoa or brown rice for a complete meal. For a fun twist, try them alongside a creamy dip like Cream Crab And Artichoke Dip.
Storage & Reheating
Leftover Baked Flounder Roll-Ups can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 350°F (175°C) for about 10-15 minutes until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Flounder Roll-Ups contains roughly 402 calories, with 14g protein, 14g carbohydrates, and 33g fat. It is an excellent source of protein (27% of the Daily Value), and a good source of vitamin D. Note that it is relatively high in sodium, at 2090mg per serving (91% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I prepare these roll-ups in advance?
Absolutely! You can prepare the roll-ups ahead of time and refrigerate them for up to 24 hours before baking. Just cover the dish with plastic wrap or foil until you're ready to cook. This makes for a quick dinner option on busy nights.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).