Spinach Stuffed Flounder
Delicious spinach-stuffed flounder features tender fish fillets filled with a flavorful spinach mixture, perfect for a light, elegant meal that pairs well with lemon slices.
Ingredients
Instructions
- In a 10-inch skillet over medium heat, melt 1 tablespoon of butter or margarine and cook spinach and chopped green onion until tender, stirring occasionally.
- Remove skillet from heat; stir in pepper, bread pieces, 1/4 teaspoon of paprika, and 1/4 teaspoon of salt.
- Spread the spinach mixture evenly over the flounder or sole fillets.
- Roll or fold the fillets to enclose the stuffing and secure if necessary.
- Place the stuffed fillets in a baking dish, spoon any remaining stuffing over the top.
- Bake in a preheated oven at 375°F (190°C) for about 15 minutes or until fish is cooked through.
- Garnish with lemon slices before serving.
Tips & Substitutions
For a creamier stuffing, consider adding a tablespoon of cream cheese or ricotta to the spinach mixture. You can use frozen spinach if fresh is unavailable; just be sure to thaw and drain it well. Instead of flounder, sole, or even tilapia can work well as substitutes. Adjust the seasonings to your taste, and sprinkle some grated Parmesan on top for extra flavor.
Serving Suggestions
Serve the spinach stuffed flounder with a side of roasted vegetables or a light salad for a complete meal. It pairs beautifully with a glass of white wine, enhancing the flavors of the dish. Consider serving with a side of rice or quinoa to soak up any juices. For more seafood inspiration, browse more American recipes for delightful pairings.
Storage & Reheating
Store any leftover stuffed flounder in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a baking dish, cover with foil to prevent drying, and warm in a 350°F (175°C) oven for about 10-15 minutes until heated through. You can also microwave individual portions, but be cautious to avoid overcooking.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach Stuffed Flounder contains roughly 68 calories, with 3g protein, 11g carbohydrates, and 2g fat. It is an excellent source of vitamin A (40% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 571mg per serving (25% 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 the spinach stuffing in advance?
Yes, you can prepare the spinach stuffing a day ahead. Store it in the refrigerator, and when ready to use, let it come to room temperature before spreading it on the fillets. This will save time on the day you plan to serve the dish.
What can I substitute for dry white wine?
If you prefer not to use wine, you can substitute it with an equal amount of vegetable broth or a splash of lemon juice. Both options will add flavor without the alcohol, ensuring the dish remains delicious.
How do I know when the fish is cooked through?
The fish is cooked through when it flakes easily with a fork and has turned opaque. For the best results, use a food thermometer; the internal temperature should reach 145°F (63°C). Keep an eye on the cooking time to avoid overcooking.
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).