Flounder Stuffed with Arugula and Sun Dried Tomatoes
Delight your taste buds with this elegant Flounder Stuffed with Arugula and Sun-Dried Tomatoes—a dish that effortlessly combines fresh, vibrant flavors with a tender, flaky texture. Perfect for a weeknight dinner or a special occasion, this recipe features delicate flounder fillets rolled around a savory filling of garlicky sautéed arugula, tangy sun-dried tomatoes, and rich Parmesan cheese. A drizzle of olive oil and zesty lemon juice enhances the fish while baking, creating a beautifully aromatic dish that's light yet satisfying. Ready in just 35 minutes, this healthy and flavorful seafood recipe is as simple to prepare as it is impressive to serve. Garnish with extra Parmesan or fresh herbs for a stunning finish that's sure to wow your guests! Perfect keywords: stuffed flounder recipe, baked stuffed fish, healthy seafood dinner, Mediterranean flavors.
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 4 fillets Flounder fillets
- 2 cups Fresh arugula
- 0.33 cup Sun-dried tomatoes (in oil, drained and chopped)
- 2 cloves Garlic
- 0.25 cup Parmesan cheese (grated)
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Lemon juice
- 1 as needed Cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a baking dish with cooking spray.
In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
Add the arugula to the skillet. Cook for 2-3 minutes, stirring frequently, until it is wilted.
Remove the skillet from heat and stir in the chopped sun-dried tomatoes and grated parmesan cheese. Set the mixture aside to cool slightly.
Lay the flounder fillets flat on a clean work surface. Divide the arugula and sun-dried tomato mixture evenly among the fillets, placing the mixture in the center of each fillet.
Carefully roll each fillet around the stuffing, starting from one end and rolling tightly. Secure each roll with a toothpick if necessary.
Place the stuffed fillets seam-side down in the prepared baking dish. Drizzle the remaining 1 tablespoon of olive oil and the lemon juice over the top of the fillets.
Season with salt and black pepper evenly over the fillets.
Bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Remove the toothpicks (if used) before serving. Serve the stuffed flounder warm, garnished with additional parmesan cheese or fresh herbs if desired.
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 59 mg | 20% | |
| Sodium | 638 mg | 28% | |
| Total Carbohydrate | 4.7 g | 2% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 2.3 g | ||
| Protein | 28.8 g | 58% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 214 mg | 16% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 530 mg | 11% | |
*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.
