Baked Stuffed Flounder

Gluten Free
Health score
23%
Baked Stuffed Flounder
65 min.
6
574kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground for seasoning fillets
  • 10 ounces cheddar grated
  • cups rice leftover cooked
  • 1.5 pounds sushi-grade yellowtail flounder 
  • tablespoons parsley leaves fresh chopped
  • clove garlic minced
  • cup heavy cream 
  • 0.5 teaspoon kosher salt for the sweat and for seasoning fillets
  •  lemon zest 
  • medium onion chopped
  • 10 ounce pkt spinach frozen dry thawed chopped
  • tablespoons butter unsalted
  • 0.3 cup white wine 

Equipment

  • frying pan
  • sauce pan
  • oven
  • casserole dish

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 350 degrees F.
  3. In a medium saute pan over low heat, melt the butter; add the onion and a pinch of salt and sweat until translucent.
  4. Add the garlic and continue to cook for another minute.
  5. Add the spinach and lemon zest and cook until just heated through. Season with the salt and pepper, add the parsley, and stir to combine.
  6. Remove from the heat and keep warm.
  7. Place the heavy cream and wine into a saucepan over medium heat. Once the mixture begins to simmer, gradually add the cheese and stir until melted. Set aside and keep warm.
  8. If the fillets are large, cut in half. Season each filet on both sides with salt and pepper. Divide the spinach mixture evenly among the fillets and roll the fish around the mixture.
  9. Place the rice into a 2 1/2-quart casserole dish and spread evenly.
  10. Place each roll on top of the rice, seam side down.
  11. Pour over the cheese sauce and place in the oven for 25 minutes. Allow to cool for 5 minutes before serving.

Nutrition Facts

Calories574kcal
Protein21.34%
Fat58.31%
Carbs20.35%

Properties

Glycemic Index
45.33
Glycemic Load
24.71
Inflammation Score
-10
Nutrition Score
29.670434620069%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Hesperetin
0.04mg
Naringenin
0.04mg
Apigenin
2.87mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.21mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:574.32kcal
28.72%
Fat:36.89g
56.75%
Saturated Fat:21.18g
132.4%
Carbohydrates:28.96g
9.65%
Net Carbohydrates:26.78g
9.74%
Sugar:2.6g
2.88%
Cholesterol:153.13mg
51.05%
Sodium:643.77mg
27.99%
Alcohol:1.03g
100%
Alcohol %:0.36%
100%
Protein:30.38g
60.76%
Vitamin K:200.74µg
191.18%
Vitamin A:6864.71IU
137.29%
Selenium:53.72µg
76.74%
Phosphorus:592.32mg
59.23%
Calcium:463.71mg
46.37%
Manganese:0.78mg
39.18%
Vitamin B12:1.85µg
30.89%
Vitamin D:4.16µg
27.76%
Vitamin B2:0.43mg
25.45%
Folate:93.97µg
23.49%
Magnesium:84.88mg
21.22%
Vitamin E:2.96mg
19.74%
Zinc:2.92mg
19.43%
Vitamin B6:0.35mg
17.44%
Potassium:493.76mg
14.11%
Vitamin B3:1.84mg
9.22%
Vitamin B5:0.9mg
9.03%
Vitamin C:7.41mg
8.99%
Copper:0.18mg
8.9%
Fiber:2.18g
8.72%
Iron:1.55mg
8.59%
Vitamin B1:0.12mg
7.92%