Flounder With Spinach and Feta

May 08, 2023May 8, 20230 15
Healthy and delicious Flounder with Spinach and Feta recipe
in Seafood

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb flounder fillets , skinless
4 garlic cloves , minced
4 tablespoons olive oil
3 cups fresh mushrooms , sliced
1 1/2 teaspoons dried Italian seasoning , crushed
8 cups fresh spinach
1/4 cup feta , crumbled , 1 oz
1/2 cup fresh tomatoes , chopped ( optional )
salt
pepper

Nutrision Information

Servings Per Recipe
4
Calories
269
Sugar
2g
Fat
17g
Flounder with Spinach and Feta is a delicious and healthy recipe that is perfect for a busy weeknight dinner. The flavors of flounder, spinach, and feta cheese combine to create a dish that is both satisfying and nutritious. Flounder is a versatile fish that is mild in flavor and easy to cook, while spinach is a nutrient-rich leafy green that is easy to incorporate into a variety of recipes. Feta cheese adds a tangy flavor and creamy texture to the dish, making it a perfect complement to the other ingredients. This recipe is also quick and easy to make, so you can have a delicious and healthy meal on the table in no time.

Instructions

1.Preheat oven to 400°F.
2.In a large skillet, heat olive oil and garlic over medium heat.
3.Add mushrooms and Italian seasoning; cook until mushrooms are golden brown.
4.Add spinach and cook until wilted; season with salt and pepper.
5.Spread the spinach mixture in a 9x13 inch baking dish.
6.Season the flounder fillets with salt and pepper; place on top of the spinach mixture.
7.Sprinkle crumbled feta cheese over the fillets.
8.If desired, add chopped tomatoes to the top.
9.Bake for 12-15 minutes or until fish is cooked through and flakes easily with a fork.

PROS

This dish is high in protein, vitamins, and minerals, making it a healthy and satisfying meal.

The combination of flounder, spinach and feta is delicious and full of flavor.

It is quick and easy to make for a busy weeknight dinner.

CONS

Some people may not enjoy the taste of flounder, so this may not be the best recipe for them.

Flounder is a low-fat fish, which means it can dry out easily if overcooked.

HEALTH & BENEFITS

Flounder is a good source of protein and low in fat, making it a great choice for a healthy diet.
Spinach is an excellent source of vitamins and minerals, including iron and vitamin C, and it is low in calories.
Feta cheese is high in calcium and protein, and it is relatively low in calories compared to other types of cheese.

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