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Spinach & Red Pepper Flounder w/ Feta

Source of Recipe

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Spinach & Red Pepper Flounder w/ Feta

- Delicious Decisions
American Heart Association One-Dish Meals, Copyright © 2003
Serves 4 (Serving size 3 oz. fish and 1 cup vegetables and couscous)

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 oz. frozen, chopped spinach, thawed, squeezed dry
• 1 cup chopped, roasted red bell peppers, rinsed and drained if bottled
• 1 tsp. dried basil, crumbled
• 1/8 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

Directions:
1. Preheat the oven to 350°F.

2. 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.

3. 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.

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

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

Cook's Tip on Thawing Spinach: 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.

Per Serving: Calories 383; Total Fat 8.0 g (Saturated Fat 2.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 3.0 g); Cholesterol 61 mg; Sodium 481 mg; Carbohydrates 46 g; Fiber 4 g; Sugars 2 g; Protein 31 g