Mediterranean stuffed Flounder

If you’re looking for a light yet flavorful dish that captures the essence of Mediterranean cuisine, this stuffed flounder is the perfect choice. The combination of fresh spinach, creamy feta cheese, tangy sun-dried tomatoes, and briny Kalamata olives creates a deliciously rich filling, while the delicate flounder fillets provide a tender and flaky base. This dish is easy to prepare, making it great for a healthy weeknight dinner or an elegant meal for guests.

Ingredients:

4 flounder fillets (or another mild white fish like tilapia or sole)

1 cup fresh spinach, chopped

½ cup feta cheese, crumbled

¼ cup sun-dried tomatoes, finely chopped

¼ cup Kalamata olives, pitted and chopped

2 cloves garlic, minced

1 tablespoon fresh basil, chopped

1 tablespoon fresh parsley, chopped

Salt and pepper, to taste

2 tablespoons olive oil

1 lemon, sliced (for garnish)

1 teaspoon lemon zest (optional, for extra citrus flavor)

1/4 tsp crushed red pepper (optional, for a subtle spicy kick)

Instructions:

Step 1: Preheat the Oven

Preheat your ov

Brush a baking dish with a thin layer of olive oil to keep the fish from adhering to the surface.

en to 375°F (190°C).

Coat a baking dish with a thin layer of olive oil to ensure the fish doesn’t stick.

Step 2: Prepare the Filling

In a medium-sized mixing bowl, combine the chopped spinach, crumbled feta cheese, sun-dried tomatoes, Kalamata olives, and minced garlic. Stir in the fresh basil and parsley, then season the mixture with a pinch of salt and freshly ground black pepper. If you’d like to enhance the flavors, you can also add a bit of lemon zest or a dash of red pepper flakes. Mix everything well until evenly combined.

Step 3: Stuff the Flounder

Lay each flounder fillet flat on a clean surface and season both sides lightly with salt and pepper. Take a portion of the prepared filling and place it near one end of each fillet. Carefully roll the fillet around the filling, securing it with a toothpick if necessary to keep it from unraveling. Repeat with the remaining fillets.

Step 4: Arrange and Bake

Place the stuffed flounder rolls seam-side down in the prepared baking dish. Drizzle the fillets with olive oil, ensuring they stay moist during baking. Cover the dish loosely with aluminum foil to prevent excessive browning and bake for 20-25 minutes.

You’ll know the fish is fully cooked when it becomes opaque and gently flakes apart with a fork.

Step 5: Garnish and Serve

Remove the flounder from the oven and discard any toothpicks before serving. Garnish with fresh lemon slices for a burst of citrusy freshness. A final drizzle of fresh lemon juice over the fillets just before serving will enhance the Mediterranean flavors even more.

Serving Suggestions:

Pair this flavorful stuffed flounder with a light and refreshing side dish to complete the meal. Here are a few ideas:

Lemon Herb Couscous: A fluffy side dish that absorbs the flavors of the fish beautifully.

Garlic Roasted Vegetables: A mix of zucchini, bell peppers, and cherry tomatoes roasted with olive oil and garlic.

Greek Salad: Crisp cucumbers, tomatoes, red onion, and feta cheese tossed in a light lemon vinaigrette.

Quinoa Pilaf: A protein-rich side with Mediterranean herbs and a hint of lemon.

Steamed Asparagus: A simple and elegant side drizzled with olive oil and lemon juice.

Additional Tips:

For extra flavor, add a splash of white wine to the baking dish before placing it in the oven. The wine will infuse the fish with a subtle depth of flavor.

To make this dish dairy-free, substitute the feta cheese with a dairy-free alternative or simply omit it.

If you prefer a crispier texture, remove the foil during the last 5 minutes of baking, or finish the dish under the broiler for a minute or two.

Experiment with different herbs, such as oregano or thyme, to bring out different layers of Mediterranean flavors.

This Mediterranean Stuffed Flounder is a perfect dish for those who love bright, fresh flavors and wholesome ingredients. Enjoy this healthy, delicious meal with your favorite sides, and transport your taste buds straight to the Mediterranean coast! 🍽️🌿🐟

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