Flounder with Spinach and Feta
Delight your taste buds with this elegant and wholesome Flounder with Spinach and Feta recipe, a perfect blend of tender flounder fillets, creamy feta cheese, and nutrient-rich spinach. This dish is all about layering flavors, starting with a quick sauté of garlic-infused spinach, which is then mixed with tangy feta and fresh lemon juice for a mouthwatering filling. The flounder fillets are rolled tightly around this vibrant mixture, baked to perfection, and finished with a drizzle of olive oil, a sprinkle of paprika, and a touch of fragrant dill. Ready in just 35 minutes, this low-carb, protein-packed recipe is ideal for a weeknight dinner or an impressive dinner party entree. Pair it with a crisp green salad or your favorite steamed veggies for a complete, nutritious meal.
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Recipe Information
Ingredients
- 4 pieces Flounder fillets
- 4 cups Fresh spinach
- 1 cup Feta cheese
- 2 cloves Garlic, minced
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh dill, chopped
- 0.5 teaspoons Paprika
Instructions
Preheat your oven to 375°F (190°C).
Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 1 minute until fragrant.
Add the fresh spinach to the skillet and cook until wilted, about 3-4 minutes. Remove from heat and let it cool slightly.
In a medium mixing bowl, combine the cooked spinach, feta cheese, and 1 tablespoon of lemon juice. Mix until well combined. Season with half the salt and pepper.
Lay the flounder fillets flat on a clean surface. Divide the spinach and feta mixture evenly among the fillets, placing it in the center of each one.
Roll up each fillet tightly around the filling and secure with toothpicks, if needed. Arrange the rolled fillets seam-side down in a lightly greased baking dish.
Drizzle the remaining olive oil and lemon juice over the fish. Sprinkle with the remaining salt, pepper, paprika, and fresh dill.
Bake in the preheated oven for 18-20 minutes, or until the flounder is cooked through and flakes easily with a fork.
Remove the dish from the oven and let it rest for 5 minutes before serving. Serve warm with a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 83 mg | 28% | |
| Sodium | 778 mg | 34% | |
| Total Carbohydrate | 3.9 g | 1% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 1.0 g | ||
| Protein | 28.3 g | 57% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 241 mg | 19% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 412 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.
