Spinach stuffed flounder is a tasty seafood dish that combines flaky white flounder that’s rolled around a spinach and feta stuffing and baked in a buttery white wine sauce. Stuffed flounder is perfect for weeknights and can be ready in under 40 minutes.

Spatula holding spinach stuffed flounder above baking dish.

 

Stuffed flounder is a dish that is found in many Italian-American restaurants here on Long Island, and at many seafood counters as a pre-made item.

Often it will be stuffed with crab meat or other ingredients and while we love that, this Greek-style spinach-stuffed flounder is a little easier on the budget.

Much like our fried flounder, this recipe is perfect for picky eaters (even those who don’t like fish) and needs only a squeeze of lemon to finish it off.

Ingredients shown: white wine, chicken stock, breadcrumbs, oregano, flounder, butter, shallots, garlic, paprika, egg, lemon, baby spinach, and feta cheese.

How to make it

Each number corresponds to the numbered written steps below.

  1. Dice 1 large shallot and mince 4 cloves of garlic.  Crumble 4 ounces worth of feta cheese and slice 1 large lemon into wedges. Heat a large pan to medium and add 3 tablespoons of butter and the shallot.  Saute for 3-4 minutes until the shallot softens, then add half the garlic and cook until fragrant.

Spinach stuffed flounder recipe process shot collage group number one.

  1. Add a 1/2 pound of baby spinach.
  2. Cook the spinach until wilted, then remove the pan from the heat and squeeze out any excess water.

Recipe process shot collage group number two.

  1. Mix the spinach with the feta, 3 tablespoons of breadcrumbs, and 1 teaspoon of Greek or Sicilian oregano.
  2. Taste test and season with salt and pepper as needed.  Once satisfied with the taste, add 1 large egg to the mixture and combine.  Note:  Feta is often very salty, so be careful with the amount of salt you add at this point.

Recipe process shot collage group number three.

  1. Preheat the oven to 375f and set a rack to the middle level.  Lay out 1 1/2 pounds of thin flounder fillets.  If the fillets aren’t wide enough, use two fillets together, overlapping slightly. Season the fish with salt and pepper, then divide the stuffing between each section of fish.  Note: you should have 4-6 rolls depending on the thickness of the fillets.
  2. Roll the fish and place it seam-side down in a baking dish.

Recipe process shot collage group number four.

  1. Add 3 tablespoons of butter, the remaining garlic, and a 1/4 cup of low-sodium chicken stock to the pan.  Pour 3 tablespoons of dry white wine over the fish.
  2. Sprinkle each fish roll with paprika (1/4 teaspoon worth for all fish combined), plus salt and pepper to taste.

Recipe process shot collage group number five.

  1. Place in the oven and bake for 15-20 minutes or until the fish is flaky and cooked through.  Spoon the pan sauce over the fish and serve with lemon wedges.

Overhead shot of stuffed flounder on walnut cutting board.

Top tips

  • Flounder. When selecting the flounder to use for this recipe, ask your fishmonger for the thinnest flounder fillets.  The thicker the fillet, the more difficult it will be to roll. If you can’t find flounder, other flat fish such as fluke, sole, or tilapia can be used.  You will have 4-6 rolls depending on the thickness of the fillets.  We had 10 thin pieces and used two each for a total of 5 rolls.
  • Cheese. If you don’t want to use feta, you can easily substitute with another type of cheese such as parmesan or Pecorino, or omit the cheese entirely and just use a bit more breadcrumbs.
  • Wine. We used Sauvignon blanc for this recipe but any dry white wine will do.  If you wish to not use alcohol, simply omit the wine.
  • Stock. We used low-sodium chicken stock for this recipe, but you can replace it with vegetable stock if you’re looking to make this pescatarian-friendly.
  • Baking time. The baking time will vary based on the thickness of your fish and your oven so use our baking time as a rough guide.

Cut open piece of spinach stuffed flounder on grey plate.

More great seafood recipes

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Spinach Stuffed Flounder

5 from 5 votes
Prep: 10 minutes
Cook: 25 minutes
Total: 35 minutes
Servings: 6
Spinach stuffed flounder is a Greek-style dish that combines flaky flounder fillets rolled up with spinach, shallot, and feta stuffing and baked in a buttery white wine sauce.

Ingredients 

For the stuffing

  • 3 tablespoons butter
  • 1 large shallot diced
  • 2 cloves garlic minced
  • 1/2 pound baby spinach
  • 1 teaspoon Greek oregano
  • 3 tablespoons breadcrumbs
  • 4 ounces feta cheese crumbled
  • 1 large egg

Remaining ingredients

  • 1 1/2 pounds flounder thin fillets work best
  • 3 tablespoons dry white wine
  • 1/4 cup low-sodium chicken stock
  • 1/4 teaspoon paprika
  • 3 tablespoons butter
  • salt and pepper to taste
  • 2 cloves garlic minced
  • 1 large lemon cut into wedges, for serving

Instructions 

For the stuffing

  • Heat a large pan to medium and add 3 tablespoons of butter and the shallot. Saute until soft (about 3-4 minutes) then add in the garlic and cook until fragrant.
  • Add the spinach and cook until wilted (about 2-3 minutes). Remove the pan from the heat and squeeze out any excess water.
  • Mix the spinach with the feta, breadcrumbs, and oregano. Taste test and season with salt and pepper. Once satisfied with the taste, mix the egg into the spinach mixture.

For the fish

  • Preheat oven to 375f and set a rack on the middle level.
  • Lay the fish out in sections (some might have two fillets). Season the fish with salt and pepper then divide the stuffing between all the sections of fish. Roll the fish and place seam side down in a baking dish.
  • Add the butter, garlic, and chicken stock to the pan. Pour the wine over the fish and sprinkle each roll with the paprika and salt and pepper to taste. Bake for 15-20 minutes or until the fish is flaky and cooked through.
  • Spoon the pan sauce over the fish and serve with lemon wedges. Enjoy!

Notes

  • Cook the fish until flaky and cooked through.  The exact time will vary, depending on the thickness of the fish and your oven.
  • Flat fish like fluke, sole, and tilapia can be substituted for flounder.
  • Fish is best eaten right away after cooking, but leftovers can be saved for up 3 days in the fridge and can be reheated in the microwave.

Nutrition

Calories: 331kcal | Carbohydrates: 5.1g | Protein: 32.6g | Fat: 18.9g | Saturated Fat: 11.5g | Cholesterol: 130mg | Sodium: 535mg | Potassium: 636mg | Fiber: 1g | Sugar: 1.5g | Calcium: 191mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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13 Comments

  1. 5 stars
    If I could give this ten stars, I would. I’ve never been a fan of fish until BoneFish opened where we used to live. This was better than anything I have ever had there and I love their fish.
    Living in a land locked state, this recipe made my frozen flounder from a bag taste like restaurant quality. The next time I might try a little Gorgonzola in the stuffing. Thank you so much.

  2. I will definitely be making this Christmas Eve but I think I will be omitting the feta and will use Parmesan. I love all your recipes this looks like another great one! Can you please post your recipe for a delicious crab sauce

  3. 5 stars
    Thanks for this. I have been on the Mediterrean Diet trying to lose a few lbs. and this is diet friendly and delisous. Only sub I made was olive oil for butter.

  4. 5 stars
    I have never even eaten flounder before, let alone cook it. I just made this recipe and it is delicious. I am trying to eat more fish and this recipe certainly helps. Thank you for sharing!

    1. Hi Leslie, I’m so happy you enjoyed the flounder and you had success with your first time making it (and eating it!). Thanks for the comment and rating!

  5. Just made this yesterday. It was fabulous with a great presentation! Fancy enough for company, yet super easy. 10/10!