Spinach-stuffed flounder with mushrooms and feta is an elegant yet simple seafood dish that bursts with flavor. Tender flounder fillets are rolled around a savory mixture of sautéed spinach, earthy mushrooms, and tangy feta cheese. Baked to perfection, the fish stays moist while the filling adds richness and depth.
Spinach-Stuffed Flounder with Mushrooms and Feta:
This recipe is a wonderful choice for a healthy family dinner or a special occasion meal. It combines protein-rich fish with nutrient-packed vegetables and cheese, making it both delicious and nourishing. Served with rice, roasted vegetables, or a light salad, it creates a balanced and satisfying plate.
History of Mushrooms and Feta:
Flounder, a mild white fish, has long been a favourite in coastal cuisines. Stuffed fish recipes date back centuries in Mediterranean and European cooking traditions, where vegetables, herbs, and cheese were common fillings. The pairing of spinach, mushrooms, and feta highlights Greek-inspired flavors while keeping the dish light and fresh.
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Spinach-Stuffed Flounder with Mushrooms and Feta
Ingredients
- 4 flounder fillets
- 2 cups fresh spinach, chopped
- 1 cup mushrooms, finely diced
- ½ cup crumbled feta cheese
- 2 cloves garlic, minced
- 2 tbsp olive oil
- Juice of 1 lemon
- ½ tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a baking dish.
- Heat olive oil in a skillet. Sauté garlic and mushrooms until tender. Add spinach and cook until wilted. Remove from heat and stir in feta.
- Season flounder fillets with salt, pepper, and oregano. Place filling on each fillet and roll tightly. Secure with toothpicks if needed.
- Place rolls seam-side down in the baking dish. Drizzle with olive oil and lemon juice.
- Bake for 20–25 minutes until fish flakes easily with a fork. Serve warm.
Notes
- Substitute sole or tilapia if flounder is unavailable.
- Use baby spinach for a milder flavour.
- Add sun-dried tomatoes to the filling for extra tang.
- Fresh dill or parsley can enhance Mediterranean flavors.
- Serve immediately for best texture and taste.
Tips for Spinach-Stuffed Flounder:
- Don’t overstuff the fillets to prevent tearing.
- Pat fish dry before stuffing to avoid excess moisture.
- Use fresh lemon juice for bright flavour.
- Bake uncovered to achieve a light golden top.
- Pair with a crisp white wine like Sauvignon Blanc.
FAQ’s for Spinach-Stuffed with Mushrooms:
Q1: Can I prepare this dish ahead of time?
Yes, assemble the stuffed fillets and refrigerate, then bake before serving.
Q2: What sides go best with this recipe?
It pairs well with wild rice, roasted vegetables, or a fresh Greek salad.
Q3: Can I freeze stuffed flounder?
It’s best enjoyed fresh, but you can freeze before baking for up to 1 month.
Q4: Is this recipe gluten-free?
Yes, it’s naturally gluten-free as no breadcrumbs are used.
Q5: Can I grill instead of baking?
Yes, wrap stuffed fillets in foil and grill until cooked through.
Conclusion:
Spinach-stuffed flounder with mushrooms and feta is a light, flavorful seafood recipe that’s simple enough for weeknights and elegant enough for special occasions. With fresh vegetables, creamy feta, and tender flounder, it brings Mediterranean-inspired goodness to your table.