I’m keeping this post short & sweet for all my readers! With a mild sweet flavor and delicate flaky texture, Flounder is a versatile, easy-to-prepare filet of fish. This firm-fleshed white fish can be baked, sautéed, stuffed, and poached. I recommend cooking this lean fish with butter, or oil to maintain moisture and prevent your filet from drying out. Substitute Flounder for Grouper, or catfish in any tasty seafood recipe you’ve got your heart set on. (*Credit: Southern Living Magazine)
I wanted to get slightly creative and do something with the Flounder other than just season with salt & pepper and sear or bake it. Last time I prepared a Flounder dish at home, I stuffed it with crab meat and served it with pan seared Scallops. Defiantly one of my favorite Seafood dishes I’ve made at home. You can find that recipe in the link here
These filet’s were somewhat difficult to work with because of how thin they are. For as much as I can’t argue the $5 price for the bag at Aldi, these filet’s are super thin, that’s why my rolling looks weird. Last time, I was able to line up 2 filet’s next to each other to make one large roll. This time, I had to use half the amount of filling and roll one at a time. I took the remaining mixture and topped the Flounder with it.
The sauteed spinach and mushrooms gave the dish a very light, Mediterranean feel. Only thing I would loved to have added if it was on hand would’ve been some fresh dill and feta cheese!
Mise En Place:
- 2 Flounder Filet’s
- 2 Cup’s Raw Spinach
- 2 Each Baby Bella Mushrooms, small chop
- 1 Clove Garlic, minced
- S&P, TT
Method Of Prep:
- To prepare the filling: heat up a large pan over medium heat. Add butter & garlic. Cook until garlic is lightly browned. Add mushrooms and cook until softened, approximately 3 minutes. Remove mushrooms from pan. Add more butter then saute spinach until wilted, approximately 2 minutes. Pour cooked spinach into a mesh strainer and allow to drain for 10 minutes. Use the back of a spoon to press liquid out of spinach if needed. Once spinach has been drained, add to mushrooms onto a cutting board and rough chop the two together. Mix well.
- Turn oven to 350 Degrees.
- Using a paper towel, pat dry the Flounder filet’s on each side. Season with salt & pepper.
- Take 2 tablespoons of the filling and lay on the center of the filet(s). Roll from bottom to top. Place stuffed fillet(s) onto a greased and lined baking pan (I used foil). Add 1 Tablespoon of butter onto of filet. Place in the oven and allow to bake for 20 minutes or until fully cooked.
- Serve right away with your choice of vegetable (I chose Roasted Brussels). Garnish the Flounder with any leftover mixture.
**Cooking Tip: Add fresh squeezed Lemon juice to the fish right out of the oven. The acid will brighten up the flavors of the fish! You can also use citrus zest in the spinach & mushroom mixture as well. **
This is a great recipe for anyone who is also following a low carb regime. I started the keto diet for Lent, in hopes of being able to fast myself from drinking alcohol, and eating sweets. Two things that make up a large part of what I consume on a daily basis (so much for a healthy lifestyle, huh?) I just did a weigh in last week and have lost 5 pounds in 1 month! That’s pretty exciting to me considering I haven’t been to the gym since early December. An unfortunate injury to my tailbone from slipping on ice a few weeks ago has kept me from being able to work out. I’m hoping the bruising will heal soon so I can get back into my fitness routine. 2018 has been off to a rocky start with my health. I started it sick with bronchitis for all of January into early February and then right when my strength had come back, during an early morning walk with the dog, I slipped very hard on the ice and slammed flat on my tailbone causing severe bruising which is still healing 3 weeks later. I heard rumors that the keto diet is an easy way to lose weight without having to workout. So I figured, if I cant go to the gym to lose weight, I’ll have to sacrifice some of my favorite things for 40 days to see if this diet actually works, and we’ll go from there.
As you may have read, I recently adopted the pescatarian diet (Vegetarian including the source of fish or other seafood as protein) I will however still eat small bites of meat on the rare occasions like a tasting menu at work or my husband and I are at a restaurant known for their food. I’m not super strict or hardcore about this change, I just chose to eat less animal fats and focus more on healthier alternatives for personal reasons. During this change, I have been eating more vegan “meat alternatives”, a ton of seafood, lots of vegetables, berries, whole grains and soy products such as tofu. You may see a lot of tofu recipes on here but that’s because I happen to enjoy cooking and eating it.
This recipe takes my favorite Asian flavors of soy, and sweet chili sauce to coat the tofu and lay on top a bed of sauteed vegetables with garlic and sesame oil. If you enjoy Asian cuisine, I’m sure you’ll love this recipe. Feel free to substitute Chicken or another protein of your choice if Tofu isn’t your cup of tea 😉
Prep Time: 30 Minutes
Cook Time: 15 Minutes
Total Time: 45 Minutes
Mise En Place:
- 1 Pack Firm Tofu (Pressed to remove liquid, cut into bite size chunks)
- 1 bag of Frozen vegetable Medley of choice (you may use fresh vegetables if you prefer)
- 1 Tablespoon Sesame Oil
- 1 Cup Raw Spinach
- 2 Cloves Garlic, minced
- S&P, TT
For the Sauce:
- 1/3 Cup Soy Sauce
- 1/3 Cup Sweet Chili Sauce ( I used Mae Ploy)
- 1/3 Cup Honey
Method of Prep:
- In a saute pan over medium high heat, generously oil pan with vegetable oil. Add in tofu cubes and sear on each side 4 minutes or until golden brown all around.
- As tofu is cooking, in a small sauce pot, whisk together all ingredients for sauce over medium heat until well combined. Bring to a boil and adjust heat to low. Allow liquid to simmer and reduce for 20 minutes. Taste and adjust to your liking. Remove from heat and set aside.
- Once tofu is browned on all sides, remove from pan and place on a plate lined with a paper towel to soak up the oil.
- Using the same saute pan, over medium heat, oil the pan again then add frozen veggies and minced garlic. Season with salt and pepper. Saute until hot and vegetables are cooked through. Finish with sesame oil.
- Dump vegetables into serving bowl. Top with spinach, allowing the steam from hot vegetables to lightly cook the spinach. Stir to combine.
- Place saute pan back over medium heat, add in tofu and half the sweet chili sauce. Toss together until tofu is well coated and hot again. Pour onto bed of vegetables and spinach. Serve immediately. (Add extra sauce if you choose)
- Enjoy! *Can Also be served with rice