Spinach and Feta Stuffed Flounder Rolls
Delightfully light and flavorful, these Spinach and Feta Stuffed Flounder Rolls are the perfect solution for a healthy dinner. The delicate flounder fillets are expertly filled with a savory mixture of sautéed spinach, aromatic garlic, and creamy feta cheese, creating a mouthwatering dish that is both elegant and easy to prepare. This versatile stuffing can also be used to elevate boneless chicken breasts or mushrooms—just adjust the cooking time accordingly. Perfect for a special occasion or a simple family meal, this recipe supports a low-carb lifestyle while satisfying your taste buds.
N/A
Servings
N/A
Calories
11
Ingredients
Ingredients
Flounder fillets
4 (thawed if frozen)
Frozen spinach
10 ounces (thawed and drained)
Extra virgin olive oil
1 tablespoon (for sautéing)
Garlic clove
1 (minced)
Onion
1/4 cup (chopped)
Feta cheese
2 ounces (crumbled)
Parmesan cheese
1 tablespoon (grated)
Nutmeg
1/8 teaspoon (freshly grated)
Paprika
1 tablespoon (for sprinkling)
Oregano
1 tablespoon (for sprinkling)
Salt and pepper
to taste (for seasoning)
Instructions
1
Preheat your oven to 400°F (200°C).
2
In a medium saucepan, heat the extra virgin olive oil over medium heat.
3
Add the minced garlic and chopped onion, sautéing for about 2 minutes until fragrant.
4
Stir in the thawed and drained spinach, cooking until all excess moisture evaporates, approximately 3 minutes.
5
Remove the pan from heat and gently fold in the crumbled feta and grated parmesan cheese.
6
Season the mixture with nutmeg, salt, and pepper to taste, then set aside to cool.
7
Season the flounder fillets on both sides with salt and pepper.
8
Place approximately 2 tablespoons of the spinach and feta filling in the center of each fillet.
9
Carefully roll each fillet around the stuffing, ensuring the seam is facing down.
10
Arrange the stuffed fillets in a greased baking dish, seam side down.
11
If desired, drizzle a little extra olive oil over the rolls.
12
Sprinkle the tops with oregano and paprika for added flavor and color.
13
Bake uncovered for 30 minutes, or until the fish easily flakes with a fork.
14
Serve warm and enjoy your delicious Spinach and Feta Stuffed Flounder Rolls!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in Spinach and Feta Stuffed Flounder Rolls?
The main protein in this recipe is flounder fillets.
Is this recipe suitable for a low-carb lifestyle?
Yes, this recipe is low-carb and supports a healthy lifestyle.
At what temperature should the oven be preheated?
The oven should be preheated to 400°F (200°C).
How long does it take to bake the flounder rolls?
The fish should be baked uncovered for approximately 30 minutes.
What kind of cheese is used in the stuffing?
The stuffing uses a combination of crumbled feta cheese and grated parmesan cheese.
How do I prepare the spinach for this recipe?
You should use 10 ounces of frozen spinach that has been thawed and thoroughly drained.
What aromatic vegetables are included in the filling?
The filling includes minced garlic and chopped onion.
How much feta cheese is required?
The recipe calls for 2 ounces of crumbled feta cheese.
Can I use this stuffing for other proteins?
Yes, this versatile stuffing can also be used for boneless chicken breasts or mushrooms, though cooking times will vary.
What spices are used to season the top of the rolls?
The rolls are sprinkled with oregano and paprika for added flavor and color.
How do I know when the flounder is cooked?
The fish is done when it easily flakes with a fork.
Is there any nutmeg in this recipe?
Yes, 1/8 teaspoon of freshly grated nutmeg is added to the spinach mixture.
How much olive oil is used for sautéing?
One tablespoon of extra virgin olive oil is used for sautéing the garlic and onion.
How should the flounder rolls be placed in the baking dish?
The rolls should be placed seam side down in a greased baking dish.
How many flounder fillets does this recipe serve?
The recipe is designed for 4 flounder fillets.
Is this recipe gluten-free?
Yes, this recipe is categorized as gluten-free.
What is the first step in preparing the filling?
The first step is sautéing minced garlic and chopped onion in olive oil for about 2 minutes.
How much filling should go into each fillet?
Place approximately 2 tablespoons of the spinach and feta filling in the center of each fillet.
Should I season the fish before rolling?
Yes, season the flounder fillets on both sides with salt and pepper before adding the filling.
Do I need to cover the dish while baking?
No, the fish should be baked uncovered.
What kind of onion should I use?
The recipe calls for 1/4 cup of chopped onion.
Can I use frozen flounder?
Yes, but the fillets should be thawed before preparation.
Is there parmesan cheese in the stuffing?
Yes, 1 tablespoon of grated parmesan cheese is folded into the mixture.
How much paprika is used for the topping?
One tablespoon of paprika is used for sprinkling on top.
How much oregano is used for the topping?
One tablespoon of oregano is used for sprinkling on top.
What is the texture of the finished dish?
The dish is described as delightfully light and flavorful with a savory, creamy center.
Is this recipe considered easy to prepare?
Yes, it is tagged as an easy recipe suitable for family meals or special occasions.
How do I handle the spinach moisture?
Cook the spinach in the pan until all excess moisture evaporates, which takes about 3 minutes.
Should I grease the baking dish?
Yes, arrange the fillets in a greased baking dish to prevent sticking.
When should I add the feta and parmesan to the filling?
Remove the pan from the heat first, then gently fold in the cheeses.