Flounder Rolls with Cherry Tomatoes and Spinach

Becky Luigart-Stayner

Ask your fishmonger to remove the skin from the flounder fillets. Another time-saver: Stuff and roll the fillets a day in advance. Cover and refrigerate until you're ready to cook them.

Yield: 6 servings (serving size: 1 fish roll, about 1/3 cup spinach, and about 2 tomato halves)
Recipe from Cooking Light

More From Cooking Light

Nutritional Information

Amount per serving
  • Calories: 224
  • Calories from fat: 23%
  • Fat: 5.8g
  • Saturated fat: 1g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 1g
  • Protein: 34.5g
  • Carbohydrate: 7.5g
  • Fiber: 1.6g
  • Cholesterol: 82mg
  • Iron: 2.2mg
  • Sodium: 414mg
  • Calcium: 86mg

Ingredients

  • 1 1/2 tablespoons olive oil, divided
  • 1 tablespoon chopped shallots
  • 1 teaspoon minced fresh garlic
  • 1 cup cherry tomatoes, quartered and divided
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1/4 teaspoon Old Bay seasoning
  • 1/2 cup panko (Japanese breadcrumbs)
  • 6 (6-ounce) skinless flounder fillets
  • Cooking spray
  • 1 1/2 cups dry white wine
  • 1 (10-ounce) package fresh spinach

Preparation

  1. Preheat oven to 400°.
  2. Heat 1 teaspoon oil in a small skillet over medium-high heat. Add shallots; sauté 3 minutes or until tender and lightly browned. Add garlic; sauté 30 seconds. Spoon shallot mixture into a food processor. Add 1/2 cup tomatoes, parsley, juice, 1/4 teaspoon salt, 1/4 teaspoon pepper, and Old Bay seasoning; process just until combined. Spoon shallot mixture into a bowl; stir in panko.
  3. Place each fillet between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Spoon about 1 1/2 tablespoons shallot mixture on the small end of each fillet. Beginning with small end, roll up jelly-roll fashion; secure with toothpicks. Arrange rolls on a jelly-roll pan coated with cooking spray. Drizzle with 2 teaspoons oil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Add remaining 1/2 cup tomatoes and wine to pan. Bake at 400° for 25 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  4. Heat remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Gradually add spinach; sauté for 3 minutes or until spinach wilts. Remove from heat; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Remove fish and tomatoes from oven; discard wine. Serve fish and tomatoes over spinach.
  5. Wine note: Flounder's delicate flavor gets a sophisticated boost from the herbal-tart character of the spinach and tomatoes. It's just the sort of dish Italians love to marry with a bone-dry Italian white wine like vermentino. With hints of wild herbs and a crisp minerally tang, vermentino is perfectly balanced for a seafood dish like this. Try Antinori Vermentino. The 2005 is about $21. -Karen MacNeil
Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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