Spinach-Stuffed Flounder with Mushrooms and Feta Recipe

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Spinach-Stuffed Flounder with Mushrooms and Feta
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Ingredients
4
Count
Nutrition
53
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  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 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 filet. Carefully roll the filet 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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 53.13 Kcal (222 kJ)
Calories from fat 12.35 Kcal
% Daily Value*
Total Fat 1.37g 2%
Cholesterol 16.17mg 5%
Sodium 173.79mg 7%
Potassium 510.38mg 11%
Total Carbs 3.8g 1%
Sugars 1.07g 4%
Dietary Fiber 1.59g 6%
Protein 7.02g 14%
Vitamin C 16.8mg 28%
Iron 2.2mg 12%
Calcium 82.4mg 8%
Amount Per 100 g
Calories 39.39 Kcal (165 kJ)
Calories from fat 9.16 Kcal
% Daily Value*
Total Fat 1.02g 2%
Cholesterol 11.99mg 5%
Sodium 128.86mg 7%
Potassium 378.42mg 11%
Total Carbs 2.82g 1%
Sugars 0.8g 4%
Dietary Fiber 1.18g 6%
Protein 5.2g 14%
Vitamin C 12.5mg 28%
Iron 1.6mg 12%
Calcium 61.1mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.9
    Points
  • 1
    PointsPlus

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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