Spinach Stuffed Flounder With â™¦ Mushrooms And Feta
|Mushrooms||8 Large, sliced|
|Spinach||8 Ounce, chopped|
|Crumbled feta cheese||1 Tablespoon|
|Flounder fillets||8 Ounce|
|Cooked couscous||2 Cup (32 tbs)|
Spray an unheated medium skillet with nonstick 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.
Add the spinach to the skillet.
Cook and stir about 2 minutes or until the spinach is wilted.
Remove from the heat and drain.
Sprinkle the feta cheese over the vegetables, then stir it in.
To assemble the fish rolls, place one quarter of the spinach mixture onto the wide end of each fillet.
Carefully roll the fillet around the spinach mixture.
Use wooden toothpicks to hold the end of each roll in place.
Spray an 8 " X 8 " baking dish or pie plate with nonstick spray.
Place the fish rolls, seam side down, in the baking dish or pie plate.
Add 2 table-spoons of water.
Loosely cover with foil.
Bake at 350Â°F for 15 to 20 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
Serve the fish rolls on a bed of couscous.
If desired, garnish each serv-ing with the watercress sprigs and lemon wedges.
Calories 247 Calories from Fat 48
% Daily Value*
Total Fat 5 g8.3%
Saturated Fat 2.3 g11.3%
Trans Fat 0 g
Cholesterol 35.3 mg11.8%
Sodium 266.9 mg11.1%
Total Carbohydrates 35 g11.7%
Dietary Fiber 3.4 g13.6%
Sugars 2.9 g
Protein 15 g30.6%
Vitamin A 106.6% Vitamin C 28.2%
Calcium 9.8% Iron 12.5%
*Based on a 2000 Calorie diet