It’s unbelievable, but the flounder with spinach within is low in fat.
| Prep Time: | 20 mins |
| Cook Time: | 25 mins |
| Total Time: | 45 mins |
| Servings: | 4 |
Ingredients
- nonstick cooking spray
- 8 large fresh mushrooms, sliced
- 8 ounces spinach, rinsed and chopped
- 1 tablespoon crumbled feta cheese
- 4 (4 ounce) fillets flounder
- 2 tablespoons water
Instructions
- Preheat the oven to 350 degrees F (175 degrees C). Spray an 8-inch baking dish with nonstick spray.
- Spray a medium skillet with nonstick spray and heat over medium heat. Add mushrooms and cook, stirring occasionally, until any released juices have evaporated, about 5 minutes. Add spinach; cook and stir until wilted, about 2 minutes. Remove from the heat and drain excess liquid. Sprinkle feta cheese over vegetables, then stir it in.
- To assemble the fish rolls, place 1/4 of the spinach mixture onto the wide end of each fillet. Carefully roll the fillet around mixture and hold in place with wooden toothpicks. Place into the baking dish with the seams facing down. Add water and loosely cover with foil.
- Bake in the preheated oven until fish flakes easily when tested with a fork and is opaque all the way through, 15 to 20 minutes.
Nutrition Facts
| Calories | 131 kcal |
| Carbohydrate | 4 g |
| Cholesterol | 56 mg |
| Dietary Fiber | 2 g |
| Protein | 25 g |
| Saturated Fat | 1 g |
| Sodium | 164 mg |
| Sugars | 1 g |
| Fat | 2 g |
| Unsaturated Fat | 0 g |
Reviews
simple easy and excellent result
Lack flavor except fishy. Would add lemon…either juice or zest
I liked this as is! My husband and I losing weight, and I looked this up for low calorie. It was tasty! The only different thing I did, was put a little lemon juice in the baking pan instead of water.
Delicious!!! Added extra Feta, like way extra.
couldn’t find flounder, so used halibut – would do this again/would also add some garlic
needs seasoning, salt & pepper
We loved this. Had all the ingredients on hand (which surprised me). Different for a weeknight dinner and was pretty easy to do.
I agree with other reviewers that this recipe without embellishments is bland. I increased the feta cheese to 1/2 cup. I sauteed the mushrooms with margarine and olive oil and added onion and garlic. I sprinkled lemon pepper and garlic salt generously on the fish. After rolling in the spinache, I set it in the baking dish and put the remaining spinach stuffing on top of the fish rolls. I topped it with panko bread crumbs and some shredded parmesan. I baked it for about 12 minutes and then put the broiler on high and toasted the panko bread crumbs. Turned out great! I gave it 4 stars because the recipe as it is written is not very good.
Love Love Love this recipe. I made adjustments as noted in the comments (kept the fillets flounder) and used the extra spinach, mushroom, feta stuffing mixture as a base for the rolls to sit on. Full cook time for 3 rolls was 25 minutes at 400. Will make it again!
This is about the worst recipe I have made from All Recipes. We followed the recipe exactly. It needed salt to begin with. The fish was totally unseasoned. If you like fish without any seasoning, this recipe is for you. But it certainly was not for me! The spinach was OK but not great. This recipe is a pure loser.
LOVED it! I tend to ‘loosely’ follow cooking instructions. So, I increased the feta, added onion & garlic (just because I always do). It was delish! I’ll definitely make this again!
With a few modifications based on reviews (wine instead of water in the bottom of the pan, season fish with garlic powder and squeeze lemon over fish before cooking) this recipe was a hit! Restaurant quality!
This recipe is perfect for those who are watching their weight. The only changes I made were to add some seasoning along the way, and extra tablespoon of feta, and about a teaspoon of EVOO to the spinach mixture. My husband and daughter loved it as much as I did. I will definitely make this again!
I always season my fish. The recipe wouldn’t be good any other way. I added 4 cloves of garlic to my sauteed spinach. Also, I dipped the outer side of the fish in bread crumbs. I used grated parmesan instead of feta. I sprinkled some parmesan on the fish portion prior to putting the spinach on it, then added another sprinkle of parmesan cheese on top of the spinach. After folding the fish over the spinach, mushroom and garlic mixture I sprinkled the remaining bread crumbs on the outside of fish and added another sprinkle of parmesan cheese. This recipe was better than any I’ve ever had in any restaurant. I will make it again. It was quick and easy to make. I can make it for guests. It looked very nice and presentable as well.
this was a good base, I combined it with Alton Brown’s Baked stuffed flounder recipe. Made the spinach mix with cream cheese, feta, wine, onions, garlic a bit of milk and corn starch. Set aside and cooled. Then rolled the flounder, put over a bed of left over rice and baked.
This was bland and I tried to spice it up with more garlic salt pepper and old bay. I need to add more to make it better. I will try gain because I like the combination of spinach mushrooms and fish.
I made this and it was very good but made a few changes. I breaded the fish with olive oil and breadcrumbs. Then added 4 cloves of garlic to the mushroom/spinach mixture for some flavor. I made 1 version with parmesan cheese and the other with Feta. baked it for 20 minutes, maybe should have done a few more minutes. All in all my family was happy, original recipe needs some spicing up for more flavor but overall good and will make it again.
I made this today, but I read the reviews on it before I cooked it and the main thing people said was it didn’t have enough spices. So I cooked it my way and with my favorite spices…I added onions to the mushroom, spinach and feta cheese stuffing. And seasoned my flounder with fresh garlic, a little Goya Sazon, pepper, parsley and pepper seasoning. AND IT TURNED OUT FANTASTIC! My husband loves it!
I used Swai fish filets instead and seasoned it with garlic powder. For the stuffing, I used Parmesan cheese and shredded Mexican cheese instead of feta since it was a very last minute decision to try this dish.
I made this but added in some ingredients.. I used a lemon and squeezed the juice into the spinach while wilting it also added 4 cloves of garlic some butter extra mushrooms, and some fresh diced roma tomatoes with some lemon pepper and salt, I also made some jasmine rice cooked in fish stock with a little Worcestershire sauce and soy sauce as it cooked! Delish!
Added some garlic, salt and pepper to it but it was very tasty!