Flounder, a delicate and mild-flavored fish, pairs exceptionally well with the vibrant flavors of spinach and tangy feta cheese. This combination of ingredients creates a delightful dish that is both healthy and satisfying. Cooking flounder with spinach and feta is a relatively simple process, and with the right recipe, you can easily prepare a delicious meal that will impress your family and friends.
Let's cook with our recipes!
SPINACH-STUFFED FLOUNDER WITH MUSHROOMS AND FETA
Steps:
- Preheat oven to 350 degrees F (175 degrees C).
- 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.
- 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.
- 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.
- 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.
- 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 : Calories 131.2 calories, Carbohydrate 3.6 g, Cholesterol 55.9 mg, Fat 2.2 g, Fiber 1.7 g, Protein 24.5 g, SaturatedFat 0.7 g, Sodium 163.6 mg, Sugar 1.1 g
FLOUNDER WITH SPINACH AND FETA
Make and share this Flounder With Spinach and Feta recipe from Food.com.
Provided by Oolala
Categories Spinach
Time 21m
Yield 2-4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven to 450 degrees F.
- Lightly coat 2 quart baking dish with nonstick cooking spray. Sprinkle fillets with salt and pepper to taste.
- If fillets are thick, place in a single layer in the baking dish, tucking under any thin edges. If using thin fillets, arrange evenly in baking dish, overlapping as necessary.
- In a large skillet, cook garlic in hot oil for 15 seconds. Add mushrooms and Italian seasoning. Cook and stir until mushrooms are tender.
- Stir in spinach and cook and stir until just wilted.
- Spoon this spinach mixture down the center of the of the fish in the baking pan. Cover with foil.
- Bake until fish flakes with a fork (about 6-8 minutes per 1/2 inch of thickness).
- Transfer fish and vegetables to a serving platter and sprinkle with feta cheese.
- Top with tomato if desired.
FILET OF FISH STUFFED WITH SPINACH AND FETA
A light and easy way to serve fish. The stuffing can also be used to stuff boneless chicken breasts or mushrooms--Adjust baking time accordingly
Provided by Richard-NYC
Categories Very Low Carbs
Time 45m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Heat oil in saucepan.
- Add garlic and onion and saute for a minute or two.
- Add spinach to pan.
- Saute until all water evaporates. About 3 minutes.
- Take off heat. Add feta and parmesean. Season with nutmeg, salt and pepper.
- Set aside to cool.
- Season fish with salt and pepper.
- Place about 2 tablespoons of filling onto the center of each piece of fish.
- Roll fish aroung stuffing.
- Place fish seam side down into baking dish.
- Drizzle with olive oil (if desired).
- Sprinkle fish with oregano and paprika.
- Bake at 400 degrees uncovered for 30 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 222.7, Fat 10.8, SaturatedFat 3.8, Cholesterol 87.8, Sodium 729.2, Carbohydrate 6.3, Fiber 3.2, Sugar 1.8, Protein 26.1
FLOUNDER STUFFED WITH SPINACH
Categories Fish
Number Of Ingredients 5
Steps:
- 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 onions 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 fillet. Carefully roll the fillet 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. Alternate version is to assemble the spinach mix and transfer it into a baking dish. Place the fillets on top, sprinkle with slivered almonds and feta and bake until fish is done.
SPINACH & FETA SAUTE
With just the right level of garlic and a pleasant mix of cheese and almonds, this quick side will brighten any plate. You could also try it stuffed in a filet. -Sharon Delaney-Chronis, South Milwaukee, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 10m
Yield 2 servings.
Number Of Ingredients 5
Steps:
- In a large skillet, saute garlic in oil for 1 minute. Add spinach and almonds; saute 2 minutes longer or just until spinach is wilted. Sprinkle with cheese.
Nutrition Facts :
Tips:
- Choose the right flounder: Look for flounder fillets that are firm and have a mild, sweet flavor. Avoid fillets that are thin or have a strong fishy smell.
- Cook the flounder gently: Flounder is a delicate fish, so it's important to cook it gently to prevent it from becoming tough or overcooked. The best way to cook flounder is to pan-fry it, bake it, or steam it.
- Don't overcrowd the pan: When pan-frying flounder, don't overcrowd the pan. This will prevent the fish from cooking evenly and will make it more likely to stick to the pan.
- Use a non-stick skillet: If you're pan-frying flounder, use a non-stick skillet to prevent the fish from sticking. You can also use a little bit of oil or butter to grease the pan.
- Cook the flounder until it is opaque: The best way to tell if flounder is cooked through is to check the color of the fish. The fish should be opaque all the way through, with no translucent areas.
- Serve the flounder immediately: Flounder is best served immediately after it is cooked. This will help to prevent the fish from drying out.
Conclusion:
Flounder is a delicious and versatile fish that can be cooked in a variety of ways. Whether you pan-fry it, bake it, or steam it, flounder is sure to please everyone at the table. So next time you're looking for a healthy and delicious seafood option, give flounder a try!
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