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Flounder Fillets With Spinach and Orzo Recipe

Flounder Fillets With Spinach and Orzo Recipe

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Ingredients:

Serving

1 1/2 lbs flounder fillets (about 4-6 fillets)
3 tbsp butter (divided )
1/2 tsp garlic salt
2 tsp fresh parsley, chopped
2 tsp olive oil
1 (6 1/2 oz) can crab, drained
3/4 cup orzo pasta, cooked and drained
3 tbsp parmesan cheese, grated
1/2 cup ritz cracker, crushed fine
2 tbsp butter
5 cups baby spinach leaves
1 tsp salt
1 tsp pepper

Directions:

Preheat oven to 350 degrees F.
Cook orzo according to directions and drain. Put into a baking dish 8 X 12. Season it with a bit of the salt and pepper, sprinkle it with the parmesean cheese and 2 t. of the butter.
In a non stick frying pan with 1 T. butter sautee the spinach until nicely wilted. Season with a bit of the salt and pepper. Layer this on top of the orzo.
Lightly sautee in 2 t. of olive oil the flounder fillets (they don't have to be completely cooked at this point). Place them on top of the orzo/spinach. Top fillets with the drained crab meat. Sautee the crushed crackers in 1 T. butter for a moment, then top the crab meat with the crumb mixture and top with parsley.
Bake at 350 degrees F for 15 minute.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	509.64 Kcal (2134 kJ)
Calories from fat	284.8 Kcal
		% Daily Value*
Total Fat	31.64g	49%
Cholesterol	135.65mg	45%
Sodium	1394.99mg	58%
Potassium	589.81mg	13%
Total Carbs	26.59g	9%
Sugars	3.3g	13%
Dietary Fiber	1.36g	5%
Protein	31.09g	62%
Vitamin C	11.3mg	19%
Vitamin A	0.2mg	6%
Iron	1.3mg	7%
Calcium	131.5mg	13%

Amount Per 100 g
Calories	145.88 Kcal (611 kJ)
Calories from fat	81.52 Kcal
		% Daily Value*
Total Fat	9.06g	49%
Cholesterol	38.83mg	45%
Sodium	399.31mg	58%
Potassium	168.83mg	13%
Total Carbs	7.61g	9%
Sugars	0.95g	13%
Dietary Fiber	0.39g	5%
Protein	8.9g	62%
Vitamin C	3.2mg	19%
Vitamin A	0.1mg	6%
Iron	0.4mg	7%
Calcium	37.6mg	13%

* 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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