Spinach-Stuffed Flounder with Mushrooms and Feta

4.1
(156)

Incredible, but true...this dish is low-fat.

Spinach-Stuffed Flounder with Mushrooms and Feta
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Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 8 large fresh mushrooms, sliced

  • 8 ounces spinach, rinsed and chopped

  • 1 tablespoon crumbled feta cheese

  • 4 (4 ounce) fillets flounder

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Spray an unheated medium skillet with no-stick spray. Heat the skillet over medium heat. Add the mushrooms and cook about 5 minutes or until the liquid released from the mushrooms has evaporated, stirring occasionally.

  3. Add the spinach to the skillet. Cook and stir about 2 minutes or until spinach is wilted. Remove from the heat and drain excess moisture. Sprinkle the feta cheese over the vegetables, then stir it in.

  4. To assemble the fish rolls, place one-quarter of the spinach mixture onto the wide end of each filet. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.

  5. Spray an 8x8 inch baking dish with non-stick spray. Place the fish rolls, seam side down, in the baking dish. Add 2 tablespoons of water. Loosely cover with foil.

  6. Bake in a preheated oven for 15 to 20 minutes or until fish flakes easily when tested with a fork and is opaque all the way through.

Nutrition Facts (per serving)

131 Calories
2g Fat
4g Carbs
25g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 131
% Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 4%
Cholesterol 56mg 19%
Sodium 164mg 7%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 6%
Total Sugars 1g
Protein 25g
Vitamin C 19mg 93%
Calcium 89mg 7%
Iron 2mg 12%
Potassium 865mg 18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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