Spinach-Stuffed Flounder with Mushrooms and Feta

Spinach-Stuffed Flounder with Mushrooms and Feta

99
dakota kelly 24

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

30 m servings 131 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 131 kcal
  • 7%
  • Fat:
  • 2.2 g
  • 3%
  • Carbs:
  • 3.6g
  • 1%
  • Protein:
  • 24.5 g
  • 49%
  • Cholesterol:
  • 56 mg
  • 19%
  • Sodium:
  • 164 mg
  • 7%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * 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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Directions

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  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.

Footnotes

  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Reviews

99
  1. 128 Ratings

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Most helpful positive review

Thank you to all the reviewers on this one. I made their changes and this turned out wonderful. I increased the feta cheese, spinkled the inside of the fish with garlic powder. After they wer...

Most helpful critical review

This was good. I increased the amount of feta that i used to about 2.5 oz and I sauted my mushrooms with fresh garlic. I would also recommend seasoning the fish with season salt, paprika, peppe...

Thank you to all the reviewers on this one. I made their changes and this turned out wonderful. I increased the feta cheese, spinkled the inside of the fish with garlic powder. After they wer...

once again, I did substitutions, which turned out really great. instead of using flounder, I used tilapia. I also used quite a bit more mushrooms, feta & spinach. just a hint for anyone who'...

This was excellent and simple. I added 3 cloves of garlic to the spinach and mushroom mixture for some extra flavor...next time I will add more garlic and some salt and pepper. It's a great re...

Excellent!!! I added chopped tomato and per the reviews I added garlic, and probably 1/2 cup feta. I also coated the fish with mixture of bread crumbs, Paul Prudome Seafood Magic and Tony Cach...

This was good. I increased the amount of feta that i used to about 2.5 oz and I sauted my mushrooms with fresh garlic. I would also recommend seasoning the fish with season salt, paprika, peppe...

This recipe is only good if you season the fish. By itself the taste is nothing special. Also, 1 T. of feta is not enough. You need atleast 1/4 c. I agree with a previous reviewer that dredg...

Very Quick and easy and best of all it tastes great. I seasoned the fish with salt and pepper and some garlic powder and instead of using the fresh vegies, I used frozen spinach and canned mush...

My husband and I really enjoyed this. It was very easy to make and very light. But it was still satisfying. I used fat-free feta cheese. Next time I might season the fillets a bit before bak...

This is a good dish as long as you season as you go along. I added herbs and spices to my filling and to my fish. I used more feta than called for and finished with a squeeze of lemon juice. Ver...