Spinach and Red Pepper Flounder with Feta - Delicious Decisions

Average Rating:

cutting board with aha logo and vegetables
×

Spinach and Red Pepper Flounder with Feta - Delicious Decisions

This is an ideal shove-in-the-oven dinner that's on the table in 30 minutes flat.

Ingredients

Servings  4  

  • 4 flounder, tilapia, or other white fish fillets (about 4 ounces each)
  • 10 oz. frozen, chopped spinach (thawed, squeezed dry)
  • 1 cup chopped. roasted red bell peppers, rinsed and drained if bottled
  • 1 tsp. dried basil (crumbled)
  • 1/4 tsp. salt
  • 2 tsp. olive oil (extra virgin preferred)
  • 2 oz. feta cheese (crumbled)
  • 1 cup uncooked couscous
  • 1/8 tsp. salt
  • 1 tsp. olive oil

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350 °F.
  2. Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.
  3. Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.
  4. Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.
  5. To serve, spoon the couscous onto plates. Place the fish on the couscous.

Cooking Tip: To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes.

Tip: Serving size 3 oz. fish and 1 cup vegetables and couscous

Nutrition Facts

Spinach and Red Pepper Flounder with Feta - Delicious Decisions

CaloriesCalories

383 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

4g Per Serving

Nutrition Facts

Calories 383
Total Fat 8.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 61 mg
Sodium 553 mg
Total Carbohydrate 46 g
Dietary Fiber 4 g
Sugars 2 g
Protein 31 g

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

This is an ideal shove-in-the-oven dinner that's on the table in 30 minutes flat.

Nutrition Facts

Spinach and Red Pepper Flounder with Feta - Delicious Decisions

CaloriesCalories

383 Per Serving

ProteinProtein

31g Per Serving

FiberFiber

4g Per Serving
×
Calories 383
Total Fat 8.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 61 mg
Sodium 553 mg
Total Carbohydrate 46 g
Dietary Fiber 4 g
Sugars 2 g
Protein 31 g

Ingredients

Servings  4  

  • 4 flounder, tilapia, or other white fish fillets (about 4 ounces each)
  • 10 oz. frozen, chopped spinach (thawed, squeezed dry)
  • 1 cup chopped. roasted red bell peppers, rinsed and drained if bottled
  • 1 tsp. dried basil (crumbled)
  • 1/4 tsp. salt
  • 2 tsp. olive oil (extra virgin preferred)
  • 2 oz. feta cheese (crumbled)
  • 1 cup uncooked couscous
  • 1/8 tsp. salt
  • 1 tsp. olive oil

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 350 °F.
  2. Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.
  3. Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.
  4. Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.
  5. To serve, spoon the couscous onto plates. Place the fish on the couscous.

Cooking Tip: To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes.

Tip: Serving size 3 oz. fish and 1 cup vegetables and couscous

This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.