|Whole wheat flour||2 Tablespoon|
|Skim milk||1 1⁄2 Cup (24 tbs)|
|Shredded cheddar cheese||1⁄2 Cup (8 tbs)|
|Flounder fillets||1 1⁄2 Pound|
|Lemon juice||1 Tablespoon|
|Watercress sprigs||1 (For Garnish)|
|Lemon wedges||2 (For Garnish)|
Rinse the spinach well and remove the stems.
Cook in a large saucepan just in the water that clings to the leaves.
When the spinach is wilted, set aside to cool.
Mince the spinach when it is cool enough to handle.
Melt the butter in a medium-size skillet over medium heat.
Stir in the flour and cook, stirring, for about 3 minutes.
Add the milk all at once and stir until smooth.
Add the cheese and stir until melted.
Stir in the spinach and remove from the heat.
Sprinkle the skin side of the fish fillets with lemon juice.
Roll up the fish fillets and place seam-side down in a 9 X 13-inch baking dish lightly coated with no-stick spray.
Spoon the spinach-cheese sauce over the fish fillets.
(Reheat sauce slightly if it becomes too stiff.) Bake at 350° for about 25 minutes or until the fish is flaky throughout.
Garnish with watercress and lemon wedges, if desired.
Serving size: Complete recipe
Calories 1732 Calories from Fat 833
% Daily Value*
Total Fat 93 g143.8%
Saturated Fat 47.5 g237.6%
Trans Fat 0 g
Cholesterol 516 mg172%
Sodium 2972.7 mg123.9%
Total Carbohydrates 102 g34%
Dietary Fiber 14.4 g57.4%
Sugars 39.3 g
Protein 128 g256%
Vitamin A 883.7% Vitamin C 248.8%
Calcium 145.4% Iron 76.1%
*Based on a 2000 Calorie diet