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Wednesday, January 11, 2012

Spinach Stuffed Flounder

I just love to prepare healthy recipes with fish.  I especially enjoy the more mild fish varieties such as flounder, tilapia, and cod.  This recipe incorporates one of my favorite vegetables, spinach.  The sauteed vegetables and garlic gave this dish a lot of flavor without adding a lot of calories.  This recipe yields 4 servings at approximately 266 calories/serving. 

Spinach Stuffed Flounder

1 teaspoon light olive oil
1/2 pound fresh mushrooms, sliced
1/2 pound fresh spinach, chopped
1/4 tsp. oregano leaves
1 clove garlic, minced
4 fillets flounder (or other white fish such as cod or sole)
2 tablespoons sherry
1/2 cup part skim grated mozzarella cheese

Preheat the oven to 400 degrees.  I coated a baking dish with nonstick cooking spray.

Coat a skillet with nonstick cooking spray and heat olive oil at medium heat.  Add mushrooms and saute for about 3 minutes or until tender.

Add the fresh spinach and continue cooking over medium heat for about 1 minute until spinach is barely wilted.

Remove from heat and drain excess liquid from pan.  Add oregano and garlic to drained and sauteed vegetables and stir to mix ingredients.  Divide vegetable mixture evenly among the fillets and place in the center.

Roll each fillet around vegetables and seasoning mixture and place seam down in the baking dish.  Sprinkle with sherry and the grated mozzarella cheese.  Bake for about 15-20 minutes or until the fish flakes easily.  Recipe yields 4 servings.


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