Spinach and walnuts are a quick and tasty filling for delicate flounder fillets. Chopped tomatoes strewn over the top make a pretty garnish. Make it a meal: Serve with Garlicky Green Beans and bulgur.

EatingWell Test Kitchen




Ingredient Checklist


Instructions Checklist
  • Preheat over to 375 degrees F. Lightly coat an 8-by-11-inch baking dish with oil or coat with cooking spray.

  • If using fresh spinach, coarsely chop and shake in a colander to remove excess water. If using frozen spinach, squeeze it dry.

  • Heat oil in a large skillet over medium-high heat. Add walnuts and stir until lightly toasted, about 1 minute. If using fresh spinach, add to the pan, in batches if necessary, and toss until just wilted, about 2 minutes. If using frozen spinach, add and toss until heated through. Season with salt and pepper.

  • Place about 2 tablespoons of the spinach mixture over one half of each flounder fillet. Fold the other half over. Season with salt and pepper. Transfer the stuffed fillets to the prepared baking dish and scatter tomatoes over the top.

  • Cover with foil and bake until the fish is opaque in the center, 15 to 20 minutes.

Nutrition Facts

186 calories; protein 24g 48% DV; carbohydrates 4.3g 1% DV; exchange other carbs 0.5; dietary fiber 2.2g 9% DV; sugars 1.2g; fat 8.3g 13% DV; saturated fat 1.4g 7% DV; cholesterol 76.5mg 26% DV; vitamin a iu 6961.3IU 139% DV; vitamin c 24.2mg 40% DV; folate 154.3mcg 39% DV; calcium 112.9mg 11% DV; iron 2.4mg 13% DV; magnesium 95.9mg 34% DV; potassium 758.2mg 21% DV; sodium 633.8mg 25% DV; thiamin 0.1mg 12% DV.

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Rating: 3 stars
Very nice recipe; quick easy tasty and healthy. Will definitely make again. Read More