Flounder And Spinach Bake Recipe
Ingredients
| Flounder/Sole fillet | 1 Pound (Fresh Or Frozen) | |
| Frozen chopped spinach | 10 Ounce, thawed and drained (1 Package) | |
| Seasoned croutons | 1 1⁄2 Cup (24 tbs), crushed | |
| Canned whole kernel corn | 8 Ounce, drained | |
| Egg | 1 , beaten | |
| Water | 3 Tablespoon | |
| Salt | To Taste | |
| Lemon pepper/Pepper | To Taste | |
| Tomato | 1 Medium, cut into 12 thin wedges | |
| Shredded swiss cheese | 1 Ounce | |
| Shredded swiss cheese | 1 Ounce |
Nutrition Facts
Serving size
Calories 184 Calories from Fat 55
% Daily Value*
Total Fat 6 g9.6%
Saturated Fat 2.6 g12.9%
Trans Fat 0 g
Cholesterol 80.8 mg26.9%
Sodium 294.4 mg12.3%
Total Carbohydrates 11 g3.7%
Dietary Fiber 2.6 g10.3%
Sugars 3.4 g
Protein 21 g41.6%
Vitamin A 94.9% Vitamin C 28.6%
Calcium 14.9% Iron 11.1%
*Based on a 2000 Calorie diet
Directions
Combine spinach, croutons, corn, and cheese.
Combine egg and water.
Add to spinach mixture; mix well.
Spread spinach mixture evenly in a 12x7 1/2x2 inch baking dish, Cover with foil.
Bake in a 375° oven for 10 minutes.
Arrange fish fillets over spinach mixture, overlapping if necessary.
Sprinkle with salt and lemon pepper or pepper.
Cover with foil.
Bake for 15 minutes.
Remove foil.
Arrange tomato wedges on fillets.
Sprinkle with cheese.
Bake about 5 minutes more or till fish flakes easily with a fork.
Chef
