Delicious Decisions: Spinach and Red Pepper Flounder with Feta

  • Serves: 4; 3 ounces fish and 1 cup vegetables and couscous per serving


Description

This is an ideal shove-in-the-oven dinner that's on the table in 30 minutes flat.

Ingredients

4  flounder, tilapia, or other white fish fillets (about 4 ounces each)
10-ounce package frozen chopped spinach, thawed and squeezed dry
1  cup chopped roasted red bell peppers, rinsed and drained if bottled
1  teaspoon dried basil, crumbled
1/4 teaspoon salt
2  teaspoons olive oil (extra virgin preferred)
2  ounces feta cheese, crumbled
1  cup uncooked couscous
1/8 teaspoon salt
1  teaspoon olive oil

Cooking Instructions

Preheat the oven to 350°F.

Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.

Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.

Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.

To serve, spoon the couscous onto plates. Place the fish on the couscous.

Cook's Tip

To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes.


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Nutritional Analysis
Per serving
Calories Per Serving
383
Total Fat
8.0 g
Saturated Fat
2.5 g
Polyunsaturated Fat
1.0 g
Monounsaturated Fat
3.0 g
Cholesterol
61 mg
Sodium
553 mg
Carbohydrates
46 g
Fiber
4 g
Sugar
2 g
Protein
31 g

Dietary Exchanges


N/A



This recipe is reprinted with permission from American Heart Association One-Dish Meals, Copyright © 2003 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.