Florentine Stuffed Flounder

Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
High-Fiber
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
45 minutes*

Ingredients

  • 1 red bell pepper, halved and seeded
  • 2 tbsp. plus 1 tsp. olive oil, divided
  • 2 shallots, thinly sliced
  • 1 (10-oz.) bag fresh spinach
  • 1 to 2 tsp. chopped fresh tarragon leaves
  • 1/2 tsp. fresh thyme leaves
  • 1/2 cup cooked quinoa
  • 1/3 cup crumbled feta or shredded Parmesan
  • 4 (4-oz.) flounder fillets

Directions

Prep Time
20 minutes
Cook Time
25 minutes*
Ready in
45 minutes*
  1. Place oven rack 4 to 6 inches from broiler heat source. Preheat broiler. Line a baking sheet with foil. Rub bell pepper halves with 1 teaspoon of the oil and place cut side down on baking sheet. Broil 4 to 7 minutes or until lightly charred. Remove peppers and place in a large resealable plastic bag; let stand 10 minutes. Reduce oven temperature to 375°F and place oven rack in the center.
  2. Peel charred skin from pepper halves; cut pepper into bite-size strips; set aside. In a large nonstick skillet heat 1 tablespoon oil over medium heat. Add shallots; cook and stir 1 minute. Add spinach, pepper strips, tarragon and thyme; cook and stir 2 minutes or until spinach wilts. Stir in quinoa and feta; toss.
  3. Line baking sheet with clean foil and coat with gluten-free nonstick cooking spray. Season fillets with freshly ground black pepper to taste. Place 2 fillets on baking sheet. Spoon spinach mixture evenly on fillets, pressing lightly. Top each with 1 remaining fillet. Drizzle with remaining 1 tablespoon oil.
  4. Place pan in oven. Bake 15 to 20 minutes or until fish flakes easily with a fork. Cut each stuffed fillet in half, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 259, Calories Fat 93, Total Fat 10g, Saturated Fat 2g, Cholesterol 62mg, Sodium 294mg, Carbohydrate 16g, Protein 25g
Serving Size1
Calories259
Calories Fat93
Calories (fat) extra35
Total Fat10g
Total Fat (extra)16
Saturated Fat2g
Saturated Fat (extra)12
Cholesterol62mg
Cholesterol (extra)21
Sodium294mg
Sodium (extra)12
Potassium395mg
Carbohydrate16g
Carbohydrate (extra)5
Fiber4g
Fiber (extra)20
Sugars1g
Protein25g
Omega30g
Vitamin A3537IU
Vitamin A (extra)71
Vitamin C48mg
Vitamin C (extra)82
Iron3mg
Iron (extra)18