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Flounder Florentine

Flounder Florentine

Popeye will probably never need to wear glasses, since spinach contains lutein, a substance that may help prevent macular degeneration--the most common cause of blindness in the elderly.

Oxmoor House JANUARY 2005

  • 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

Preparation

1. Preheat oven to 350°.

2. 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.

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

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

5. Roll up each fillet, jelly roll fashion, starting with 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.

carbo rating: 5

Nutritional Information

Amount per serving
  • Calories: 271
  • Calories from fat: 0.0%
  • Fat: 8.7g
  • Saturated fat: 5g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 38.4g
  • Carbohydrate: 7.7g
  • Fiber: 2.6g
  • Cholesterol: 106mg
  • Iron: 2mg
  • Sodium: 574mg
  • Calcium: 223mg
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Flounder Florentine recipe

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