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Flounder With Spinach and Feta Recipe

Flounder With Spinach and Feta Recipe

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Ingredients:

Serving

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

Directions:

Preheat oven to 450 degrees F.
Lightly coat 2 quart baking dish with nonstick cooking spray. Sprinkle fillets with salt and pepper to taste.
If fillets are thick, place in a single layer in the baking dish, tucking under any thin edges. If using thin fillets, arrange evenly in baking dish, overlapping as necessary.
In a large skillet, cook garlic in hot oil for 15 seconds. Add mushrooms and Italian seasoning. Cook and stir until mushrooms are tender.
Stir in spinach and cook and stir until just wilted.
Spoon this spinach mixture down the center of the of the fish in the baking pan. Cover with foil.
Bake until fish flakes with a fork (about 6-8 minutes per 1/2 inch of thickness).
Transfer fish and vegetables to a serving platter and sprinkle with feta cheese.
Top with tomato if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	255.7 Kcal (1071 kJ)
Calories from fat	160.07 Kcal
		% Daily Value*
Total Fat	17.79g	27%
Cholesterol	57.33mg	19%
Sodium	466.35mg	19%
Potassium	752.9mg	16%
Total Carbs	6.15g	2%
Sugars	2.04g	8%
Dietary Fiber	2.01g	8%
Protein	18.38g	37%
Vitamin C	21.9mg	37%
Iron	2.5mg	14%
Calcium	127.4mg	13%

Amount Per 100 g
Calories	93.85 Kcal (393 kJ)
Calories from fat	58.75 Kcal
		% Daily Value*
Total Fat	6.53g	27%
Cholesterol	21.04mg	19%
Sodium	171.16mg	19%
Potassium	276.33mg	16%
Total Carbs	2.26g	2%
Sugars	0.75g	8%
Dietary Fiber	0.74g	8%
Protein	6.74g	37%
Vitamin C	8mg	37%
Iron	0.9mg	14%
Calcium	46.8mg	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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