Flounder With Spinach And Feta Recipes

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SPINACH-STUFFED FLOUNDER WITH MUSHROOMS AND FETA



Spinach-Stuffed Flounder with Mushrooms and Feta image

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

Provided by dakota kelly

Categories     Seafood     Fish

Time 30m

Yield 4

Number Of Ingredients 4

8 large fresh mushrooms, sliced
8 ounces spinach, rinsed and chopped
1 tablespoon crumbled feta cheese
4 (4 ounce) fillets flounder

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



Flounder With Spinach and Feta image

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

1 lb flounder fillets, skinless
4 garlic cloves, minced
4 tablespoons olive oil
3 cups fresh mushrooms, sliced
1 1/2 teaspoons dried Italian seasoning, crushed
8 cups fresh spinach
1/4 cup feta, crumbled, 1 oz
1/2 cup fresh tomatoes, chopped (optional)
salt
pepper

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



Filet of Fish Stuffed With Spinach and Feta image

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

4 flounder fillets (talipia works great too)
1 (10 ounce) package frozen spinach, thawed and drained
1 tablespoon extra virgin olive oil
1 garlic clove, minced
1/4 cup chopped onion
2 ounces crumbled feta cheese
1 tablespoon grated parmesan cheese
1/8 teaspoon nutmeg
1 tablespoon paprika
1 tablespoon oregano
salt and pepper

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



FLOUNDER STUFFED WITH SPINACH image

Categories     Fish

Number Of Ingredients 5

8 large fresh mushrooms, sliced
1 small onion, chopped
8 ounces spinach, rinsed and chopped
8 ounces crumbled feta cheese
4 fillets flounder

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



Spinach & Feta Saute image

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

2 garlic cloves, minced
2 tablespoons olive oil
1 package (6 ounces) fresh baby spinach
1/4 cup slivered almonds
1/2 cup crumbled feta cheese

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 :

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