Flounder and Spinach Bake

Delight in the creamy, savory goodness of this Flounder and Spinach Bake, a wholesome and easy-to-make dish perfect for weeknight dinners or special occasions. This recipe layers tender, lemon-kissed flounder fillets over a rich, garlicky spinach and cream cheese base, topped with a golden crust of parmesan and breadcrumbs for a satisfying crunch. Ready in just 40 minutes, it combines fresh ingredients like wilted spinach, garlic, and zesty lemon juice with a baked, cheesy topping that’s sure to impress. Oven-baked to perfection, this low-carb, protein-packed dish is as nutritious as it is delicious. Serve it with a side of roasted vegetables or a crisp salad for a balanced, unforgettable meal!

Nutriscore Rating: 55/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces flounder fillets
• 6 cups fresh spinach
• 2 tablespoons butter
• 2 cloves garlic
• 4 ounces cream cheese
• 1 cup parmesan cheese
• 0.5 cup breadcrumbs
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 teaspoon paprika

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with a small amount of olive oil or cooking spray.

Step 2

Rinse and pat dry the flounder fillets. Set aside on a plate and drizzle with lemon juice. Season both sides with half of the salt, black pepper, and paprika.

Step 3

In a large skillet, melt the butter over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant.

Step 4

Add the fresh spinach to the skillet and cook until wilted, about 3–4 minutes. Stir frequently to evenly cook the spinach.

Step 5

Reduce the heat to low and add the cream cheese to the skillet. Stir until fully melted and combined with the spinach. Add a pinch of salt and pepper to taste. Remove from heat.

Step 6

Spread the spinach mixture evenly across the bottom of the prepared baking dish.

Step 7

Place the seasoned flounder fillets on top of the spinach mixture in a single layer.

Step 8

In a small bowl, mix the parmesan cheese and breadcrumbs together. Drizzle with a tablespoon of olive oil and stir until evenly coated. Spread this mixture evenly over the flounder fillets, forming a topping.

Step 9

Place the baking dish in the preheated oven and bake for 20–25 minutes, or until the fish is opaque and flakes easily with a fork, and the topping is golden brown and crisp.

Step 10

Remove from the oven and let rest for 5 minutes before serving. Serve warm and enjoy your Flounder and Spinach Bake!

Nutrition Facts

Serving size	917.3 grams (917.3g)

Amount per serving	% Daily Value*
Calories	1756

Total Fat 112.50g	144%
Saturated Fat 57.60g	288%
Polyunsaturated Fat 3.70g
Cholesterol 461mg	154%
Sodium 5675mg	247%
Total Carbohydrate 61.60g	22%
Dietary Fiber 7.10g	25%
Total Sugars 8.80g
Protein 127.00g	254%

Vitamin D 485IU	2423%
Calcium 1304mg	100%
Iron 10mg	57%
Potassium 1037mg	22%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.3%

Protein: 28.8%

Carbs: 13.9%