Flounder Rolls Recipe

Looking for an easy Flounder Rolls recipe? Learn how to make Flounder Rolls using healthy ingredients.


Submitted by miatta86

Makes 6 servings



Modified Recipe from allrecipes.com. Flounder stuffed with sauteed garlic, fresh spinach, queso fresco, and scallions.

Recipe Ingredients for Flounder Rolls

8 oz canned mushrooms
8 ounces fresh spinach, rinsed and chopped
1 1/2 oz queso fresco
1.62 lbs flounder
5 cloves garlic
3 tbsp fresh lemon juice
1 pinch kosher salt
1 pinch pepper
3 green onions

Recipe Directions for Flounder Rolls

  1. Preheat oven to 350 degrees F (175 degrees C).

  2. Spray an unheated medium skillet with no-stick spray. Heat the skillet over medium heat. Add the mushrooms and cook about 5 minutes or until the liquid released from the mushrooms has evaporated, stirring occasionally.

  3. Add the spinach to the skillet. Cook and stir about 2 minutes or until spinach is wilted. Remove from the heat and drain excess moisture. Sprinkle the feta cheese over the vegetables, then stir it in.

  4. To assemble the fish rolls, place one-quarter of the spinach mixture onto the wide end of each filet. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.

  5. Spray an 8x8 inch baking dish with non-stick spray. Place the fish rolls, seam side down, in the baking dish. Add 2 tablespoons of water. Loosely cover with foil.

  6. Bake in a preheated oven for 15 to 20 minutes or until fish flakes easily when tested with a fork and is opaque all the way through.

Categories

Fish, Vegetables, Main Dish, Bake

Nutrition Facts
Serving Size 222.9g
Amount Per Serving
Calories
180
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
86mg
29%
Sodium
218mg
9%
Potassium
793mg
23%
Total Carbohydrates
4.7g
2%
Dietary Fiber
1.5g
6%
Sugars
1.2g
Protein
33.4g
Vitamin A 74% Vitamin C 28%
Calcium 7% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in magnesium
  • High in niacin
  • Very high in phosphorus
  • High in potassium
  • High in riboflavin
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin B12
  • High in vitamin C
  •   Bad points
  • High in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement