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Spinach and Red Pepper Flounder with Feta - Delicious Decisions

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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.

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