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Flounder And Spinach Bake

fast.cook's picture
The flounder and spinach bake is a healthy and nutritious fish recipe that can be served as a family meal. Baked with a mix of flounder fillets with spinach and croutons topped with tomato and cheese, the flounder and spinach bake can be served with a relish or salad. this recipe is great for sea fish lovers.
  Flounder/Sole fillet 1 Pound (Fresh Or Frozen)
  Frozen chopped spinach 10 Ounce, thawed and drained (1 Package)
  Seasoned croutons 1 1⁄2 Cup (24 tbs), crushed
  Canned whole kernel corn 8 Ounce, drained
  Egg 1 , beaten
  Water 3 Tablespoon
  Salt To Taste
  Lemon pepper/Pepper To Taste
  Tomato 1 Medium, cut into 12 thin wedges
  Shredded swiss cheese 1 Ounce

Thaw fish fillets, if frozen.
Combine spinach, croutons, corn, and cheese.
Combine egg and water.
Add to spinach mixture; mix well.
Spread spinach mixture evenly in a 12x7 1/2x2 inch baking dish, Cover with foil.
Bake in a 375° oven for 10 minutes.
Arrange fish fillets over spinach mixture, overlapping if necessary.
Sprinkle with salt and lemon pepper or pepper.
Cover with foil.
Bake for 15 minutes.
Remove foil.
Arrange tomato wedges on fillets.
Sprinkle with cheese.
Bake about 5 minutes more or till fish flakes easily with a fork.

Recipe Summary

Difficulty Level: 
Main Dish
Quick, Healthy

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Average: 4.1 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 166 Calories from Fat 44

% Daily Value*

Total Fat 5 g7.6%

Saturated Fat 1.7 g8.7%

Trans Fat 0 g

Cholesterol 76.4 mg25.5%

Sodium 285.3 mg11.9%

Total Carbohydrates 11 g3.6%

Dietary Fiber 2.6 g10.3%

Sugars 3.3 g

Protein 20 g39%

Vitamin A 94.2% Vitamin C 28.6%

Calcium 11.1% Iron 11%

*Based on a 2000 Calorie diet

Flounder And Spinach Bake Recipe