Spinach Stuffed Flounder- this deliciously healthy fish dinner is stuffed with a cottage cheese and spinach filling, rolled up and baked. It is brushed with an Old Bay butter for even more flavor.
It’s a simple, but elegant recipe that’s worthy of a special occasion and because the filling is made from cottage cheese and spinach, it’s much healthier and lighter than most stuffed flounder recipes.
Added Flavors
There’s tons of flavor in this dish, but not so much that the light, delicate flavor of the flounder is overwhelmed. I add a little Parmesan cheese to the filling along with some sun-dried tomatoes. Then I drizzle the flounder with melted butter mixed with Old Bay and lemon juice.
Choosing Flounder Fillets
- You want skinless flounder fillets.
- They should be about 6 ounces each.
- You can use either dark flounder or light flounder. The dark side is typically thicker and moister. The light side is thinner and milder.
How To Make Spinach Stuffed Flounder
(More detailed instructions in recipe card below.)
- Cook the veggies. Sauté the onion and then add the garlic and then the spinach. Season with salt, pepper, and red pepper flakes. Let cool.
- Mix together filling. Mix the cottage cheese, Parmesan cheese, and sun-dried tomatoes into the spinach mixture.
- Prep the fish. Season both sides with salt and pepper.
- Assemble. Mound filling on each piece of fish and roll the fish up and over the filling.
- Bake. Place the fish seam side down in a baking dish and drizzle with butter mixture. Bake for 15 to 18 minutes.
Type Of Cottage Cheese To Use
Use either small-curd or large-curd cottage cheese. It is a personal preference. I recommend using whole milk 4% cottage cheese.
Recipe Tips
- Be sure not to overcook the fish. It is done when it turns completely opaque.
Substitutions
- You can use cajun or creole seasoning instead of Old Bay.
- Use feta cheese instead of Parmesan cheese.
Spice It Up
To make this dish spicy, double the amount of crushed red pepper flakes in the filling.
To make this dish spicy, double the amount of crushed red pepper flakes in the filling.
What To Serve With Spinach Stuffed Flounder
- Parmesan Rice
- Marinated Tomatoes, Cucumbers, and Onions
- Grilled Asparagus
- Steamed Green Beans with Almonds
More Seafood Recipes
Spinach Stuffed Flounder
Ingredients
- 1 tablespoon olive oil
- ½ cup finely diced onion
- 2 garlic cloves, minced
- 4 cups baby spinach leaves
- salt and pepper
- ¼ teaspoon crushed red pepper flakes
- ½ cup cottage cheese
- ⅓ cup freshly grated Parmesan cheese
- ⅓ cup sun-dried tomatoes in oil, diced or cut into slivers
- 4 skinless flounder fillets
- 2 tablespoons butter, melted
- juice from half a lemon
- ½ to 1 teaspoon Old Bay seasoning
Instructions
- Heat the oil over medium heat in a skillet. Add onion and cook for 2 minutes.Add garlic and cook 30 seconds.Add spinach and cook until wilted.Season to taste with salt and pepper and add red pepper flakes. Let cool.
- Once cooled, mix cottage cheese, Parmesan cheese, and sun-dried tomatoes into spinach mixture.Season both sides of flounder lightly with salt and pepper.
- Divide the spinach mixture evenly between the flounder fillets, placing it in a mound. Roll flounder around spinach mixture and place in prepared baking dish seam side down.
- Preheat oven to 400 degrees and spray a baking dish with cooking spray.Mix together melted butter and lemon juice.
- Drizzle butter over flounder and sprinkle with old bay seasoning.
- Bake for 15 to 18 minutes or until the fish is cooked all the way through.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
