Heart Healthy
This is an ideal shove-in-the-oven dinner that's on the table in 30 minutes flat.
Print Recipe
Spinach and Red Pepper Flounder with Feta - Delicious Decisions
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Servings
4
Ingredients
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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.
-
Preheat the oven to 350 °F. -
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. -
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. -
Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil. -
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
Calories
Protein
FiberNutrition 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 | |
-
Servings
4
Ingredients
-
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.
-
Preheat the oven to 350 °F. -
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. -
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. -
Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil. -
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
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