Flounder Spinach Bake Recipe

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Ingredients:

Serving

1 lb flounder fillets
10 oz frozen chopped spinach, thawed and well drained
1 1/2 cups seasoned croutons , coarsley chrushed
8 oz whole kernel corn, drained
3/4 cup shredded swiss cheese
1 beaten egg
3 tbsp water
salt
lemon pepper or pepper
1 medium tomato, cut into 12 thin wedges
1/4 cup shredded swiss cheese

Directions:

Thaw fish if frozen.
Combine spinach, croutons, corn and cheese. Combine egg and water. Add to spinach mixture, mix well.
Spread mixture in 12x2 inch pan, cover with foil and bake at 375 degrees for 10 minutes. Arrange fish over spinach, sprinkel with salt and pepper.
Cover with foil and bake 15 minutes. Remove foil and arrange tomatos on fish, sprinkle with cheese and bake 5 more minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	225.93 Kcal (946 kJ)
Calories from fat	86.02 Kcal
		% Daily Value*
Total Fat	9.56g	15%
Cholesterol	78.55mg	26%
Sodium	415.63mg	17%
Potassium	430.65mg	9%
Total Carbs	17.64g	6%
Sugars	2.8g	11%
Dietary Fiber	2.88g	12%
Protein	19.21g	38%
Vitamin C	6.8mg	11%
Vitamin A	0.5mg	16%
Iron	1.4mg	8%
Calcium	237.2mg	24%

Amount Per 100 g
Calories	100.92 Kcal (423 kJ)
Calories from fat	38.42 Kcal
		% Daily Value*
Total Fat	4.27g	15%
Cholesterol	35.09mg	26%
Sodium	185.66mg	17%
Potassium	192.37mg	9%
Total Carbs	7.88g	6%
Sugars	1.25g	11%
Dietary Fiber	1.29g	12%
Protein	8.58g	38%
Vitamin C	3.1mg	11%
Vitamin A	0.2mg	16%
Iron	0.6mg	8%
Calcium	106mg	24%

* 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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