Spinach-Wrapped Flounder and Warm Lentil Salad with Cucumber Yogurt Sauce Recipe

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Spinach-Wrapped Flounder and Warm Lentil Salad with Cucumber Yogurt Sauce
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Ingredients
12
Count
Nutrition
303
Calories
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Ingredients:

Directions:

  1. Line 2 baking sheets with paper towels. In a kettle of boiling salted water blanch spinach in small batches 2 seconds and transfer with tongs to paper towels, laying it flat, to drain.
  2. In a saucepan bring 4 cups of water to a boil with lentils. Simmer lentils, covered 15 minutes and add salt to taste. Simmer lentils, covered, until just tender, 3 to 5 minutes more, and drain well. Transfer lentils to a bowl.
  3. While lentils are cooking, in a heavy skillet cook onion in 1 tablespoon oil over moderate heat, stirring, until softened, about 5 minutes. Stir in lentils, vinegar, and salt and pepper to taste.
  4. Cook lentil mixture, stirring, until just heated through and keep warm.
  5. In a bowl whisk together yogurt and garlic paste. Peel cucumber and remove any seeds. Cut cucumber into 1-inch pieces and in a blender blend until smooth. Whisk cucumber into yogurt mixture with salt and pepper to taste and let sauce come to room temperature.
  6. Preheat oven to 400°F. and lightly oil a shallow baking pan.
  7. Pat flounder fillets dry and season with salt and pepper. Divide spinach among fillets, overlapping leaves to cover each fillet completely on one side, and transfer fillets, spinach sides down, to oiled pan. Sprinkle top of fillets with half of mint and wrap with remaining spinach, overlapping leaves until fillets are completely covered. Brush tops of fillets with remaining 2 tablespoons oil and bake fillets in middle of oven until cooked through, about 10 minutes.
  8. Stir remaining mint into sauce and stir feta into lentil mixture.
  9. Divide lentil mixture among 6 plates and top with fillets. Spoon some of sauce onto each plate and garnish fillets with mint sprigs.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 302.7 Kcal (1267 kJ)
Calories from fat 94.86 Kcal
% Daily Value*
Total Fat 10.54g 16%
Cholesterol 13.72mg 5%
Sodium 224.06mg 9%
Potassium 1218.88mg 26%
Total Carbs 35.93g 12%
Sugars 4.1g 16%
Dietary Fiber 14.98g 60%
Protein 15.01g 30%
Vitamin C 42.2mg 70%
Vitamin A 1mg 33%
Iron 124.4mg 691%
Calcium 278.2mg 28%
Amount Per 100 g
Calories 92.49 Kcal (387 kJ)
Calories from fat 28.98 Kcal
% Daily Value*
Total Fat 3.22g 16%
Cholesterol 4.19mg 5%
Sodium 68.46mg 9%
Potassium 372.42mg 26%
Total Carbs 10.98g 12%
Sugars 1.25g 16%
Dietary Fiber 4.58g 60%
Protein 4.59g 30%
Vitamin C 12.9mg 70%
Vitamin A 0.3mg 33%
Iron 38mg 691%
Calcium 85mg 28%

* 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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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

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