Incredible, but true — this spinach-stuffed flounder is low-fat.
Ingredients
- nonstick cooking spray
- 8 large fresh mushrooms, sliced
- 8 ounces spinach, rinsed and chopped
- 1 tablespoon crumbled feta cheese
- 4 (4 ounce) fillets flounder
- 2 tablespoons water
Directions
Step 1
Preheat the oven to 350 degrees F (175 degrees C). Spray an 8-inch baking dish with nonstick spray.
Step 2
Spray a medium skillet with nonstick spray and heat over medium heat. Add mushrooms and cook, stirring occasionally, until any released juices have evaporated, about 5 minutes. Add spinach; cook and stir until wilted, about 2 minutes. Remove from the heat and drain excess liquid. Sprinkle feta cheese over vegetables, then stir it in.
Step 3
To assemble the fish rolls, place 1/4 of the spinach mixture onto the wide end of each fillet. Carefully roll the fillet around mixture and hold in place with wooden toothpicks. Place into the baking dish with the seams facing down. Add water and loosely cover with foil.
Step 4
Bake in the preheated oven until fish flakes easily when tested with a fork and is opaque all the way through, 15 to 20 minutes.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 131 | |
% Daily Value * | |
Total Fat2g | 3% |
Saturated Fat1g | 4% |
Cholesterol56mg | 19% |
Sodium164mg | 7% |
Total Carbohydrate4g | 1% |
Dietary Fiber2g | 6% |
Total Sugars1g | |
Protein25g | |
Vitamin C19mg | 93% |
Calcium89mg | 7% |
Iron2mg | 12% |
Potassium865mg | 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.
Powered by the ESHA Research Database ? 2018, ESHA Research, Inc. All Rights Reserved
source by allrecipe
Leave feedback about this