Flounder and Spinach Bake Recipe
Introduction
If you’ve been looking for a delicious and healthy way to enjoy fish, look no further! This Flounder and Spinach Bake is a quick and satisfying meal that brings together the delicate flavors of fresh flounder and the earthy richness of spinach. It’s a delightful dish that’s perfect for busy weeknights or impressing guests, and it follows the recommendation of cardiologists to incorporate more fish into your diet. With a preparation time of just 20 minutes and a cooking time of 25 minutes, you can have this nutritious meal on the table in under an hour.
Recipe Details
- Category: Spinach
- Total Time: 45 minutes
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Servings: 4
- Rating: ★★★★★ (3 Reviews)
- Keywords: Greens, Vegetable, < 60 Mins, Oven
Ingredients
| Quantity | Ingredient |
|---|---|
| 1 | Frozen chopped spinach |
| 1 | Flounder fillets |
| NA | Dry sherry |
| 1 | Flour |
| 2 | Parmesan cheese |
| 1 | Butter (cut into bits) |
| 1/4 – 1/3 cup | Cream of mushroom soup |
| 2 | Salt and pepper (to taste) |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 301.9 |
| Total Fat | 12.9 g |
| Saturated Fat | 7.4 g |
| Cholesterol | 86.2 mg |
| Sodium | 938.8 mg |
| Total Carbohydrates | 11.3 g |
| Dietary Fiber | 2.4 g |
| Sugars | 1 g |
| Protein | 28.7 g |
Instructions
-
Prepare the Casserole Dish
Start by preheating your oven to 350°F (175°C). While the oven is warming up, take a 1½-quart casserole dish and spray it generously with non-stick cooking spray to ensure that your dish doesn’t stick. -
-
Layer the Spinach
Once your dish is prepared, spread the frozen chopped spinach evenly across the bottom. This will serve as a flavorful base for your flounder fillets. -
Arrange the Flounder
Next, place the flounder fillets neatly over the spinach. Make sure to space them out evenly. Season the fillets with salt and pepper according to your taste preferences, ensuring each piece is well-coated for maximum flavor. -
Prepare the Sauce
In a mixing bowl, combine the dry sherry and flour. Stir until they are well mixed. Then, add the cream of mushroom soup to the mixture and stir to combine thoroughly, creating a smooth sauce. -
Assemble the Dish
Pour the sauce over the flounder fillets, ensuring that each piece is coated. Then, sprinkle the parmesan cheese evenly over the top, allowing it to melt beautifully while baking. -
Add the Butter
Finally, distribute the bits of butter evenly over the cheese layer. This will add richness and flavor to the bake as it cooks. -
Bake
Place the casserole dish in the preheated oven and bake for 25 minutes, or until the flounder is cooked through and flakes easily with a fork. The cheese should be golden and bubbly, indicating a delicious outcome. -
Serve and Enjoy
Once out of the oven, let it cool for a few minutes before serving. This Flounder and Spinach Bake pairs wonderfully with a side salad or some crusty bread, making it a perfect weeknight meal that is both healthy and satisfying.
Conclusion
This Flounder and Spinach Bake is not only a great way to enjoy the health benefits of fish but also a simple dish that your family will love. With its creamy sauce and cheesy topping, it transforms the humble flounder into a star of the table. Be sure to add this recipe to your rotation and enjoy a nutritious meal that everyone will want to repeat!
This recipe provides a complete guide to creating a flavorful Flounder and Spinach Bake, ensuring that you can replicate the deliciousness at home. Enjoy cooking and indulging in this healthy dish!
