Flounder With Spinach And Feta Food

FLOUNDER WITH SPINACH AND FETA

Steps:

• Preheat oven to 450 degrees F.
• Lightly coat 2 quart baking dish with nonstick cooking spray. Sprinkle fillets with salt and pepper to taste.
• If fillets are thick, place in a single layer in the baking dish, tucking under any thin edges. If using thin fillets, arrange evenly in baking dish, overlapping as necessary.
• In a large skillet, cook garlic in hot oil for 15 seconds. Add mushrooms and Italian seasoning. Cook and stir until mushrooms are tender.
• Stir in spinach and cook and stir until just wilted.
• Spoon this spinach mixture down the center of the of the fish in the baking pan. Cover with foil.
• Bake until fish flakes with a fork (about 6-8 minutes per 1/2 inch of thickness).
• Transfer fish and vegetables to a serving platter and sprinkle with feta cheese.
• Top with tomato if desired.

SPINACH & FETA SAUTE

Steps:

• In a large skillet, saute garlic in oil for 1 minute. Add spinach and almonds; saute 2 minutes longer or just until spinach is wilted. Sprinkle with cheese.

SPINACH-FETA FRITTATA

Steps:

• Preheat the oven to 400 degrees F (200 degrees C).
• Melt butter in a 10-inch, oven-proof skillet over medium heat. Add onions and cook until they start to turn translucent, about 2 minutes. Stir in potatoes and spinach, and remove from heat. Sprinkle with feta cheese.
• Stir beaten eggs, heavy cream, paprika, salt, and pepper together in a bowl until well blended. Pour egg mixture over the cheese and vegetables.
• Place skillet in the preheated oven and bake until eggs are set and the top is lightly browned, 20 to 25 minutes. Remove from the oven and allow to cool slightly. Serve warm.

FLOUNDER FLORENTINE

Steps:

• Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets., In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened. , Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork.

FLOUNDER AND SPINACH BAKE

Steps:

• Spray a 1 1/2 quart casserole dish with non-stick cooking spray.
• Layer spinach across the bottom of the dish.
• Place flounder fillets evenly over the top of the spinach and sprinkle with salt and pepper.
• In a mixing bowl, add the sherry and flour; stir until well mixed; add the soup; stir to combine.
• Pour over the fish fillets Sprinkle cheese over the top.
• Place butter bits evenly over the top.
• Bake at 350° for 25 minutes.

SPINACH-STUFFED FLOUNDER WITH MUSHROOMS AND FETA

Steps:

• Preheat oven to 350 degrees F (175 degrees C).
• Spray an unheated medium skillet with no-stick spray. Heat the skillet over medium heat. Add the mushrooms and cook about 5 minutes or until the liquid released from the mushrooms has evaporated, stirring occasionally.
• Add the spinach to the skillet. Cook and stir about 2 minutes or until spinach is wilted. Remove from the heat and drain excess moisture. Sprinkle the feta cheese over the vegetables, then stir it in.
• To assemble the fish rolls, place one-quarter of the spinach mixture onto the wide end of each filet. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.
• Spray an 8x8 inch baking dish with non-stick spray. Place the fish rolls, seam side down, in the baking dish. Add 2 tablespoons of water. Loosely cover with foil.
• Bake in a preheated oven for 15 to 20 minutes or until fish flakes easily when tested with a fork and is opaque all the way through.

FLOUNDER FILLETS WITH SPINACH AND ORZO

Steps:

• Preheat oven to 350 degrees F.
• Cook orzo according to directions and drain. Put into a baking dish 8 X 12. Season it with a bit of the salt and pepper, sprinkle it with the parmesean cheese and 2 t. of the butter.
• In a non stick frying pan with 1 T. butter sautee the spinach until nicely wilted. Season with a bit of the salt and pepper. Layer this on top of the orzo.
• Lightly sautee in 2 t. of olive oil the flounder fillets (they don't have to be completely cooked at this point). Place them on top of the orzo/spinach. Top fillets with the drained crab meat. Sautee the crushed crackers in 1 T. butter for a moment, then top the crab meat with the crumb mixture and top with parsley.
• Bake at 350 degrees F for 15 minute.

FILET OF FISH STUFFED WITH SPINACH AND FETA

Steps:

• Heat oil in saucepan.
• Add garlic and onion and saute for a minute or two.
• Add spinach to pan.
• Saute until all water evaporates. About 3 minutes.
• Take off heat. Add feta and parmesean. Season with nutmeg, salt and pepper.
• Set aside to cool.
• Season fish with salt and pepper.
• Place about 2 tablespoons of filling onto the center of each piece of fish.
• Roll fish aroung stuffing.
• Place fish seam side down into baking dish.
• Drizzle with olive oil (if desired).
• Sprinkle fish with oregano and paprika.
• Bake at 400 degrees uncovered for 30 minutes or until fish flakes easily with a fork.