Flounder Rolls with Cherry Tomatoes and Spinach

Dairy Free
Health score
29%
Flounder Rolls with Cherry Tomatoes and Spinach
45 min.
6
238kcal

Suggestions


Indulge in a delightful culinary experience with our Flounder Rolls with Cherry Tomatoes and Spinach, a dish that perfectly balances flavor and health. This dairy-free recipe is not only easy to prepare but also ready in just 45 minutes, making it an ideal choice for a weeknight dinner or a special gathering with friends and family.

Imagine tender, skinless flounder fillets rolled up with a savory shallot and panko mixture, infused with the freshness of parsley and a hint of Old Bay seasoning. Each bite is complemented by the vibrant burst of cherry tomatoes and the earthy goodness of sautéed spinach, creating a dish that is as visually appealing as it is delicious.

With only 238 calories per serving, this recipe is a guilt-free indulgence that doesn't compromise on taste. The combination of flavors is enhanced by a splash of dry white wine, which adds a sophisticated touch to the dish. Pair it with a crisp Italian white wine like vermentino for a truly elevated dining experience.

Whether you're a seasoned cook or a kitchen novice, this recipe is sure to impress. Gather your ingredients, roll up your sleeves, and get ready to savor a meal that celebrates the best of fresh seafood and vibrant vegetables!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • cup cherry tomatoes divided quartered
  • 1.5 cups cooking wine dry white
  • 36 ounce sushi-grade yellowtail flounder skinless
  • tablespoons flat-leaf parsley fresh chopped
  • teaspoon garlic fresh minced
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon old bay seasoning 
  • 1.5 tablespoons olive oil divided
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 teaspoon salt divided
  • tablespoon shallots chopped
  • 10 ounce pkt spinach fresh

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • plastic wrap
  • toothpicks
  • meat tenderizer

Directions

  1. Preheat oven to 40
  2. Heat 1 teaspoon oil in a small skillet over medium-high heat.
  3. Add shallots; saut 3 minutes or until tender and lightly browned.
  4. Add garlic; saut 30 seconds. Spoon shallot mixture into a food processor.
  5. Add 1/2 cup tomatoes, parsley, juice, 1/4 teaspoon salt, 1/4 teaspoon pepper, and Old Bay seasoning; process just until combined. Spoon shallot mixture into a bowl; stir in panko.
  6. Place each fillet between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Spoon about 1 1/2 tablespoons shallot mixture on the small end of each fillet. Beginning with small end, roll up jelly-roll fashion; secure with toothpicks. Arrange rolls on a jelly-roll pan coated with cooking spray.
  7. Drizzle with 2 teaspoons oil; sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper.
  8. Add remaining 1/2 cup tomatoes and wine to pan.
  9. Bake at 400 for 25 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  10. Heat remaining 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Gradually add spinach; saut for 3 minutes or until spinach wilts.
  11. Remove from heat; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper.
  12. Remove fish and tomatoes from oven; discard wine.
  13. Serve fish and tomatoes over spinach.
  14. Wine note: Flounder's delicate flavor gets a sophisticated boost from the herbal-tart character of the spinach and tomatoes. It's just the sort of dish Italians love to marry with a bone-dry Italian white wine like vermentino. With hints of wild herbs and a crisp minerally tang, vermentino is perfectly balanced for a seafood dish like this. Try Antinori Vermentino. The 2005 is about $ -Karen MacNeil

Nutrition Facts

Calories238kcal
Protein48.18%
Fat33.6%
Carbs18.22%

Properties

Glycemic Index
28.5
Glycemic Load
0.6
Inflammation Score
-10
Nutrition Score
26.773043632507%

Flavonoids

Malvidin
0.04mg
Catechin
0.46mg
Epicatechin
0.33mg
Eriodictyol
0.24mg
Hesperetin
0.96mg
Naringenin
0.3mg
Apigenin
2.88mg
Luteolin
0.37mg
Kaempferol
3.04mg
Myricetin
0.38mg
Quercetin
2.1mg

Nutrients percent of daily need

Calories:238.49kcal
11.92%
Fat:7.3g
11.23%
Saturated Fat:1.34g
8.35%
Carbohydrates:8.91g
2.97%
Net Carbohydrates:7.29g
2.65%
Sugar:1.98g
2.2%
Cholesterol:76.54mg
25.51%
Sodium:412.43mg
17.93%
Alcohol:6.18g
100%
Alcohol %:2.45%
100%
Protein:23.54g
47.09%
Vitamin K:254.59µg
242.47%
Vitamin A:4723.96IU
94.48%
Selenium:47.27µg
67.53%
Phosphorus:481.14mg
48.11%
Vitamin B12:1.94µg
32.33%
Vitamin D:4.76µg
31.75%
Manganese:0.63mg
31.66%
Folate:113.1µg
28.27%
Vitamin C:22.95mg
27.81%
Magnesium:80.25mg
20.06%
Potassium:665.31mg
19.01%
Vitamin E:2.7mg
17.99%
Vitamin B6:0.33mg
16.58%
Vitamin B3:2.67mg
13.36%
Iron:2.34mg
13.01%
Calcium:105.16mg
10.52%
Vitamin B2:0.16mg
9.49%
Vitamin B1:0.14mg
9.29%
Copper:0.14mg
6.82%
Zinc:1.01mg
6.72%
Fiber:1.61g
6.45%
Vitamin B5:0.45mg
4.54%
Source:My Recipes