Flounder Amandine over Spinach

5
(1) 1 Review
Prep Time
15
min.
Total Time
27
min.
Servings

4 servings

What You Need

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Make It

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  • Preheat oven to 400°F. Combine mustard and mayo. Place fish fillets in single layer on lightly greased baking sheet; spread evenly with the mustard mixture. Sprinkle with almonds.
  • Bake 10 to 12 minutes or until fish flakes easily with fork. Meanwhile, cook mushrooms in hot oil in large skillet on medium-high heat 3 minutes. Add spinach, tomatoes and garlic powder; mix well. Cook an additional 3 minutes or until spinach is wilted and mushrooms are tender.
  • Spoon spinach mixture onto serving platter or 4 dinner plates. Sprinkle with cheese; top with fish.

SOUTH BEACH DIET™ Tip

Make this low calorie main dish as a flavorful way to incorporate fish into the diet. Recommended for Phase 1, 2 and 3.

Substitute

Substitute any other mild-flavored fish fillets, such as sole, for the flounder.

Cooking Know-How

Bagged baby spinach is a great item to use for a quick vegetable. It comes already washed and there are no tough stems that need to be removed. If not available, substitute regular spinach, removing the stems and tearing into bite-sized pieces before using.

Servings

  • 4 servings

Nutritional Information

Serving Size 4 servings
AMOUNT PER SERVING
Calories 250
% Daily Value
Total fat 13g
Saturated fat 2g
Cholesterol 65mg
Sodium 320mg
Carbohydrate 6g
Dietary fiber 3g
Sugars 2g
Protein 27g
   
Vitamin A 80 %DV
Vitamin C 15 %DV
Calcium 10 %DV
Iron 10 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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  • Lainies01 |

    Absolutely delicious! Very most and a keeper. I used baby spinach and Campari tomatoes, quartered.

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