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Spinach & Red Pepper Flounder with Feta

Source of Recipe

AHA


List of Ingredients

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


Recipe

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 13 x 9 x 2-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.

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


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.


Nutrient Analysis:
Calories: 383
Protein: 31 g
Carbohydrates: 46 g
Total fat: 8.0 g
Saturated: 2.5 g
Polyunsaturated: 1.0 g
Monounsaturated: 3.0 g
Cholesterol: 61 mg
Fiber: 4 g
Sodium: 553 mg