FLOUNDER FLORENTINE
I discovered this recipe several years ago when I was looking looking through some flounder recipes. Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive. -Debbie Verbeck, Florence, New Jersey
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 253 calories, Fat 8g fat (4g saturated fat), Cholesterol 73mg cholesterol, Sodium 480mg sodium, Carbohydrate 16g carbohydrate (0 sugars, Fiber 5g fiber), Protein 30g protein. Diabetic Exchanges
ELEGANT ORZO WITH WILTED SPINACH AND PINE NUTS
Orzo pasta with wilted spinach, feta cheese, tomatoes, and balsamic vinegar - goes well with fish or chicken.
Provided by ASCALESE
Categories Side Dish
Time 30m
Yield 8
Number Of Ingredients 12
Steps:
- Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes. (Firm or slightly undercooked orzo works best for this dish.) Drain, transfer to a mixing bowl, and set aside.
- Heat olive oil and butter in a large skillet over medium high heat, stirring to blend. Stir in garlic, basil, and red pepper flakes, and reduce heat to medium. Stir in pine nuts and cook until lightly browned. Add spinach, cover, and cook on low heat for 5 minutes, or until spinach is wilted.
- Toss spinach mixture with orzo pasta. Portion onto serving plates with a drizzle of balsamic vinegar and a sprinkling of crumbled feta cheese and chopped tomatoes. Allow guests to adjust seasoning with salt, as needed. Enjoy!
Nutrition Facts : Calories 549.8 calories, Carbohydrate 49.1 g, Cholesterol 32.9 mg, Fat 32.5 g, Fiber 4.4 g, Protein 17.4 g, SaturatedFat 9.5 g, Sodium 514.3 mg, Sugar 3.3 g
FLOUNDER MEDITERRANEAN
Flounder baked with fresh tomatoes, kalamata olives, capers, onion, and white wine. Serve with white rice and a green vegetable.
Provided by Martin Kaplan
Categories World Cuisine Recipes European Italian
Time 45m
Yield 4
Number Of Ingredients 13
Steps:
- Preheat oven to 425 degrees F (220 degrees C).
- Bring a saucepan of water to a boil. Plunge tomatoes into the boiling water and immediately remove to a medium bowl of ice water; drain. Remove and discard skins from tomatoes. Chop tomatoes and set aside.
- Heat olive oil in a skillet over medium heat; saute onion until tender, about 5 minutes. Stir in tomatoes, garlic and Italian seasoning; cook until tomatoes are tender, 5 to 7 minutes. Mix in olives, wine, capers, lemon juice, and 1/2 the basil. Reduce heat, blend in Parmesan cheese, and cook until the mixture is reduced to a thick sauce, about 15 minutes.
- Place flounder in a shallow baking dish. Pour sauce over the fillets and top with remaining basil leaves.
- Bake 12 minutes in the preheated oven, until fish is easily flaked with a fork.
Nutrition Facts : Calories 281.6 calories, Carbohydrate 8.2 g, Cholesterol 63.5 mg, Fat 15.4 g, Fiber 1.8 g, Protein 24.4 g, SaturatedFat 2.7 g, Sodium 777.5 mg, Sugar 2.9 g
CREAMY SPINACH STUFFED FLOUNDER
A mixture of garden vegetable cream cheese and healthy chopped spinach lend rich flavor to these tender fish fillets. You'll have an elegant meal on the table in just over 30 minutes. Bobby Taylor of Michigan City, Indiana shares the recipe.
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Preheat oven to 375°. In a small bowl, combine spinach and 3/4 cup cream cheese. Spoon onto each fillet; roll up. Place seam side down in a greased 8-in. square baking dish. , Bake, uncovered, 25-30 minutes or until fish flakes easily with a fork. , In a small microwave-safe bowl, combine milk, lemon juice, salt, pepper and remaining cream cheese. Microwave on high 30-60 seconds; stir until smooth. Spoon over fish.
Nutrition Facts : Calories 285 calories, Fat 21g fat (13g saturated fat), Cholesterol 94mg cholesterol, Sodium 493mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 2g fiber), Protein 18g protein.
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.
FLOUNDER SAUTE WITH MUSHROOMS AND WILTED SPINACH
Provided by Molly O'Neill
Categories easy, quick, weekday, main course
Time 10m
Yield Four servings
Number Of Ingredients 9
Steps:
- Place the flour on a plate and season with salt and pepper. Lightly dust the flounder on both sides with the seasoned flour. Heat 2 teaspoons of the olive oil in a large, heavy nonstick skillet over medium-high heat. Place the flounder in the pan and saute on one side for about 90 seconds. Turn the fish over. Squeeze the lemon juice on the fish and sprinkle the scallions evenly over the fillets. Cook for 30 seconds and divide among 4 warm plates.
- Place the remaining teaspoon of olive oil in the skillet. Add the mushrooms and season them lightly with salt and pepper. Saute until soft, shaking the pan constantly, about 3 to 4 minutes. Add the wine, increase the heat to high and continue to cook for about 1 minute, until the smell of alcohol disappears. Remove the pan from the heat, add the spinach and toss quickly until it barely wilts. Taste and season again with salt and pepper. Divide the spinach over each flounder fillet and serve immediately.
Nutrition Facts : @context http, Calories 235, UnsaturatedFat 5 grams, Carbohydrate 7 grams, Fat 8 grams, Fiber 2 grams, Protein 31 grams, SaturatedFat 2 grams, Sodium 756 milligrams, Sugar 1 gram, TransFat 0 grams
SOLE FILLETS WITH SPINACH
Enjoy these mouth-watering sole fillets that are grilled in spinach packets - for dinner that's ready in just 25 minutes!
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 4
Number Of Ingredients 7
Steps:
- Heat coals or gas grill for direct heat. Spray 13x9-inch aluminum foil pan with cooking spray. Rinse spinach; shake off excess water, but do not dry. Place about three-fourths of the spinach leaves in pan, covering bottom completely.
- Mix poultry seasoning, chili powder and salt. Lightly rub into both sides of fish. Place fish on spinach, folding thin tail ends under and, if necessary, overlapping thin edges slightly. Drizzle with butter. Cover fish completely with remaining spinach.
- Cover and grill fish and spinach 4 inches from medium heat 8 to 10 minutes or until fish flakes easily with fork. Check after about 3 minutes; if top layer of spinach is charring, sprinkle with about 1/4 cup water. Serve fish and spinach from pan with a slotted spoon. Serve with lemon wedges.
Nutrition Facts : Calories 150, Carbohydrate 3 g, Cholesterol 70 mg, Fat 1, Fiber 2 g, Protein 21 g, SaturatedFat 4 g, ServingSize 1 Serving, Sodium 580 mg
ROASTED VEGGIES WITH SPINACH PESTO ORZO RECIPE BY TASTY
Here's what you need: broccolini, yellow squash, red onion, extra virgin olive oil, kosher salt, freshly ground black pepper, baby spinach, raw walnut, lemon zest, garlic, fresh lemon juice, red pepper flakes, uncooked orzo pasta
Provided by Merle O'Neal
Categories Dinner
Yield 6 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 400°F (200°C).
- Spread the broccolini, squash, and red onion on a baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Toss to coat.
- Roast the vegetables for 20 minutes, until the broccolini is beginning to crisp and the squash and onions are tender. Remove from the oven and set aside.
- While the vegetables are roasting, make the spinach pesto: In a food processor, combine the spinach, walnuts, lemon zest, garlic, lemon juice, and red pepper flakes. With the processor running, slowly stream in the remaining ½ cup of olive oil until the pesto reaches a smooth, thick, and spreadable consistency.
- Cook the orzo according to package instructions.
- Add ¾ cup of the pesto to the warm orzo and toss to coat. Mix in the roasted vegetables and more pesto to taste.
- Serve warm or chilled.
- Enjoy!
Nutrition Facts : Calories 353 calories, Carbohydrate 34 grams, Fat 22 grams, Fiber 5 grams, Protein 7 grams, Sugar 5 grams
FLOUNDER FILLETS WITH SPINACH AND ORZO
Flounder fillets lightly sauteed with a topping of crab meat and buttery crumb topping nestled in a bed of lightly sauteed fresh spinach and a layer of orzo.
Provided by Jb Tyler
Categories One Dish Meal
Time 35m
Yield 4-6 , 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 350 degrees F.
- Cook orzo according to directions and drain. Put into a baking dish 8 X 12. Season it with a bit of the salt and pepper, sprinkle it with the parmesean cheese and 2 t. of the butter.
- In a non stick frying pan with 1 T. butter sautee the spinach until nicely wilted. Season with a bit of the salt and pepper. Layer this on top of the orzo.
- Lightly sautee in 2 t. of olive oil the flounder fillets (they don't have to be completely cooked at this point). Place them on top of the orzo/spinach. Top fillets with the drained crab meat. Sautee the crushed crackers in 1 T. butter for a moment, then top the crab meat with the crumb mixture and top with parsley.
- Bake at 350 degrees F for 15 minute.
Nutrition Facts : Calories 484.8, Fat 20.8, SaturatedFat 10.7, Cholesterol 150.3, Sodium 1046.4, Carbohydrate 25.8, Fiber 2, Sugar 0.8, Protein 46.9
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