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Flounder Florentine

Yield 4 servings (serving size: 1 fillet)

Ingredients

  • Cooking spray
  • 1/2 cup minced onion
  • 2 garlic cloves, minced
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • 1/2 cup (4 ounces) tub-style light cream cheese
  • 3 tablespoons grated fresh Parmesan cheese
  • 2 tablespoons 1% low-fat milk
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 4 (6-ounce) flounder fillets

Nutrition Information

  • calories 271
  • fat 8.7 g
  • satfat 5 g
  • protein 38.4 g
  • carbohydrate 7.7 g
  • cholesterol 106 mg
  • iron 2 mg
  • sodium 574 mg
  • caloriesfromfat 30 %
  • fiber 2.6 g
  • calcium 223 mg

How to Make It

  1. Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion and garlic; sauté 3 minutes or until tender. Add spinach, and cook 1 minute.

  2. Turn heat to low; add cream cheese and next 5 ingredients. Stir well; remove from heat.

  3. Preheat oven to 350°.

  4. Divide spinach mixture among fish fillets, spreading evenly over each and leaving a 1/4-inch margin around edges.

  5. Roll up each fillet, jelly-roll fashion, starting with the tail end, and secure with wooden picks.

  6. Place fish in a 13 x 9-inch baking dish coated with cooking spray. Bake at 350° for 20 to 22 minutes or until fish flakes easily when tested with a fork. Serve immediately.

Oxmoor House Healthy Eating Collection