Baked Spinach And Flounder
A wholesome baked dish combining tender flounder with a flavorful spinach and cheese topping, perfect for family dinners or entertaining guests craving comfort food with a healthy twist.
Ingredients
Instructions
- Preheat oven to 350°F (175°C).
- Grease a 9 x 9-inch baking pan.
- Cook the frozen chopped spinach according to package instructions, adding chopped onion. Drain very well.
- Stir in the egg, crushed garlic clove, and salt into the spinach mixture.
- Layer the flounder fillets in the prepared baking pan.
- Spread the spinach mixture over the flounder.
- Place slices of American cheese on top of the spinach layer.
- Add one slice of tomato on each piece of flounder.
- Bake for 25 minutes until cooked through and cheese is melted.
Tips & Substitutions
For a creamier texture, consider adding a bit of cream cheese or sour cream to the spinach mixture. If fresh spinach is available, use 10 oz. of cooked fresh spinach instead of frozen. Adjust the garlic to your taste, or substitute with garlic powder. You can also experiment with different cheeses like mozzarella or cheddar for a unique flavor.
Serving Suggestions
This Baked Spinach and Flounder dish pairs beautifully with a side of rice or quinoa to absorb the flavors. A fresh salad or steamed vegetables would complement it nicely as well. For those looking to explore more seafood recipes, consider serving it alongside Clam Stew for a delightful seafood-themed meal.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, cover the dish with foil and warm it in the oven at 350°F (175°C) for about 15-20 minutes until heated through. This will help prevent the fish from drying out while ensuring the cheese remains melty.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Spinach And Flounder contains roughly 241 calories, with 8g protein, 31g carbohydrates, and 10g fat. It is a good source of protein (17% of the Daily Value), vitamin A (14% of the Daily Value), and calcium (13% of the Daily Value). Note that it is relatively high in sodium, at 797mg per serving (35% 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 use fresh spinach instead of frozen for this recipe?
Absolutely! If you prefer fresh spinach, use about 10 oz. of cooked fresh spinach. Just be sure to sauté it until wilted before mixing it with the other ingredients to achieve a similar texture and flavor.
What can I use instead of American cheese?
If you're not a fan of American cheese, you can substitute it with mozzarella for a milder taste or cheddar for a sharper flavor. Both options will melt well and enhance the dish.
How do I know when the flounder is cooked through?
The flounder is done when it flakes easily with a fork and is opaque throughout. This typically takes about 25 minutes at 350°F (175°C). Always ensure the internal temperature reaches 145°F (63°C) for safe consumption.
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).