Flounder and Spinach Bake

Nutriscore Rating: 60/100

Delight in the creamy, savory goodness of this Flounder and Spinach Bake, a wholesome and easy-to-make dish perfect for weeknight dinners or special occasions. This recipe layers tender, lemon-kissed flounder fillets over a rich, garlicky spinach and cream cheese base, topped with a golden crust of parmesan and breadcrumbs for a satisfying crunch. Ready in just 40 minutes, it combines fresh ingredients like wilted spinach, garlic, and zesty lemon juice with a baked, cheesy topping that’s sure to impress. Oven-baked to perfection, this low-carb, protein-packed dish is as nutritious as it is delicious. Serve it with a side of roasted vegetables or a crisp salad for a balanced, unforgettable meal!

Recipe Information

• Prep Time: 15 min
• Cook Time: 25 min
• Total Time: 40 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 4 pieces flounder fillets
• 6 cups fresh spinach
• 2 tablespoons butter
• 2 cloves garlic
• 4 ounces cream cheese
• 1 cup parmesan cheese
• 0.5 cup breadcrumbs
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon paprika

📝 Instructions

10 steps

1. Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with a small amount of olive oil or cooking spray.

2. Rinse and pat dry the flounder fillets. Set aside on a plate and drizzle with lemon juice. Season both sides with half of the salt, black pepper, and paprika.

3. In a large skillet, melt the butter over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant.

4. Add the fresh spinach to the skillet and cook until wilted, about 3–4 minutes. Stir frequently to evenly cook the spinach.

5. Reduce the heat to low and add the cream cheese to the skillet. Stir until fully melted and combined with the spinach. Add a pinch of salt and pepper to taste. Remove from heat.

6. Spread the spinach mixture evenly across the bottom of the prepared baking dish.

7. Place the seasoned flounder fillets on top of the spinach mixture in a single layer.

8. In a small bowl, mix the parmesan cheese and breadcrumbs together. Drizzle with a tablespoon of olive oil and stir until evenly coated. Spread this mixture evenly over the flounder fillets, forming a topping.

9. Place the baking dish in the preheated oven and bake for 20–25 minutes, or until the fish is opaque and flakes easily with a fork, and the topping is golden brown and crisp.

10. Remove from the oven and let rest for 5 minutes before serving. Serve warm and enjoy your Flounder and Spinach Bake!

Nutrition Facts

1 serving (249.8g)

Calories		455
% Daily Value*
Total Fat		28.7 g	37%
	Saturated Fat	15.0 g	75%
	Polyunsaturated Fat	0.0 g
Cholesterol		119 mg	40%
Sodium		1004 mg	44%
Total Carbohydrate		14.7 g	5%
	Dietary Fiber	1.7 g	6%
	Total Sugars	2.2 g
Protein		34.7 g	69%
Vitamin D		3.1 mcg	15%
Calcium		330 mg	25%
Iron		2.5 mg	14%
Potassium		432 mg	9%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 1035 cal (56.7%%)

Protein: 554 cal (30.3%%)

Carbs: 235 cal (12.9%%)