- 8 oz fresh mushrooms, sliced OR 1 can no-salt-added mushroom pieces, well drained
- 8 oz fresh spinach OR 6 oz frozen spinach, rinsed and drained
- 1 Tbsp crumbled feta, Ricotta, OR Parmesan cheese
- Mrs Dash Lemon Pepper Seasoning blend
- 4 flounder filets (approximately 4 oz each)
- If using fresh mushrooms: 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.
- If using fresh spinach: 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.
- If using frozen spinach: cook in the microwave with a little water until tender.
- Add the cheese (feta, Ricotta, OR Parmesan) to the mushrooms, and spinach. Stir until well combined.
- Place one-quarter of the spinach mixture onto the wide end of each of the flounder filets. Carefully roll the filet around the spinach mixture. Use wooden toothpicks to hold the end of each roll in place.
- Use non-stick spray to lightly oil a casserole dish large enough for the flounder rolls to all be on one layer. Place the fish rolls, seam side down, in the casserole dish. Lightly sprinkle each fish roll with Mrs Dash Lemon Pepper Seasoning. Cover the casserole dish and microwave it approximately 4 minutes, or until fish flakes easily when tested with a fork and is opaque all the way through.
Note that sodium percentages depend on which daily reference you use. The estimated 118 mg of sodium per serving implies that one serving of this recipe provides:
– 5% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
– 8% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 12% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
(As is the case with all of the recipes on this web site, the nutrition information provided in this recipe is only an estimate based on nutrition information provided on the packaging of each of the ingredients we used in this recipe and/or on a variety of sources on the web. This information should be regarded as an opinion only, with no guarantees that it is accurate. Obviously, the nutritional information will vary depending on the ingredients and quantities that you use.)
