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.
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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. And if for some reason you don’t want to use fish, these easy stuffed spinach chicken breasts, offer most of the same flavor notes.
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.
Recipe Ingredients
All ingredients for this recipe are shown in the pic below and special notes are made in this bulleted list to assist you.
- Flounder. Any thin white fish can be used for this recipe.
- 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.
How to make it
Each number corresponds to the numbered written steps below.
- 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.
- Add a 1/2 pound of baby spinach.
- Cook the spinach until wilted, then remove the pan from the heat and squeeze out any excess water.
- Mix the spinach with the feta, 3 tablespoons of breadcrumbs, and 1 teaspoon of Greek or Sicilian oregano.
- 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.
- 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.
- Roll the fish and place it seam-side down in a baking dish.
- 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.
- Sprinkle each fish roll with paprika (1/4 teaspoon worth for all fish combined), plus salt and pepper to taste.
- 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.
Top tips
- Fish. 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.
- 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.
More great seafood recipes
Here are a few of our favorite seafood recipes we think you’ll love!
- Salmon oreganta – garlicky breadcrumbs, flaky salmon, and lemon in less than 30 minutes.
- Swordfish with olives – pan-seared swordfish steaks with capers and olives.
- Shrimp with feta and orzo – one pot dish with oil-cured olives and lemon.
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Spinach Stuffed Flounder
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
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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
Nutrition information is automatically calculated, so should only be used as an approximation.
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Really delicious! I had two .5 pound flounder pieces. I did about 10 ounces of spinach and only put 1 tbsp of oil in the stuffing and 2 tbsp of breadcrumbs… could have also done 1 tbsp or none for a lower carb option. I also didn’t put any egg and all held up very well. I also put around 3.5 ounces of feta bc that’s all I had and it was actually a good ratio for me. I only used a small drizzle of olive oil with chicken stock (a tiny bit more stock to use up what I had) so probably 1-2 tsp and all worked out amazingly! Sprinkled smoked Spanish paprika on it and used some ono salt and smoked sea salt on my spinach along with cobanero pepper. Really great! Took 20 min and served with a side of roasted zucchini and lentil/chickpea “rice.” Thanks again!
We’re so happy you enjoyed!
Made this for the first time and it won’t be the last! Absolutely delicious!!! Not difficult to make at all. Served with a wild rice blend with some of the broth drizzled over everything. Definitely a nice dish for company as well.
We’re so happy you enjoyed!
I already left a comment for this but wanted to add that your photography is exceptional and I love recipes with pics, especially when the whole preparation is photographed. I am planning on making this again next week for company.
We appreciate that, Chris. Thank you!
I made this for dinner tonight but I only had 3 filets so I halfed the recipe. I really like recipes with spinach. This turned out great! I used a substitution for part of the cheese because I didn’t have enough of the feta so I grated up some swiss cheese. It was about 1/2 and 1/2 of each. I also had a tomato I wanted to use up so I added a slice to the top of each piece of fish before baking. I made some broccoli and cauliflower and poured the sauce left in the pan on that. I made egg noodles and I had a delicious meal. The feta was pretty salty so next time I wouldn’t use all feta again or see if I can find it with low sodium or use a milder cheese. I appreciated your comment about the saltiness of that.
I now have 2 more servings to enjoy this week.
I found this recipe in a search for a fish and spinach dish to use up the spinach I have. Out of all the recipes I looked at this one looked the best and had ingredients that I had available.
Thanks for sharing your recipe. It was well written, organized and easy to follow.
I see that your website has recipes for desserts. Would you by any chance have one for Zeppole’s? It is one of my favorite Italian desserts.
Hi Chris, we’re so happy you enjoyed! Yes, we have a zeppole recipe here on this site within our dessert category. Or, here is the direct link: https://www.sipandfeast.com/zeppole/
Great recipe! Made this without wine and lemon and it was still delicious!
Love Love Love your recipes and your little taste tester♥️Thank you all!
So happy you’re enjoying the recipes!
Hi Jim, love your channel. I was wondering if the founder rolls can be made a few hours ahead of time.
Thanks
Michael
Hi Michael, yes, these can be made a few hours ahead. Hope you enjoy!
Very tasty! I forgot to add the egg to the filling but it tasted great anyway!
I’ve never been a huge fan of flounder. It has a mild flavor profile and less substantial texture compared to cod, swordfish, and salmon; yet the latter can be pricey. A couple months ago, I found some individually-wrapped frozen flounder filets @Wegman’s that were surprisingly easy on the budget. Found your recipe online, and we’ve had this recipe on repeat all summer! Flounder can be interesting after all! And I finally have a budget-friendly, super healthy seafood meal I can feed the whole family. Thank you, James!
So happy you enjoyed it, JJ!
I couldn’t find my flounder in my freezer and I didn’t let it defrost enough. So rolls weren’t happening. But I put the filling on my sad little tilapia filets and baked it and served it with rice pilaf and green beans and it was fantastic. Thank you!
So happy you enjoyed!
Loved it.
Made this for the first time. I have to say, ABSOLUTELY AMAZING! My family loved it! Thanks for thw recipe and keep them coming!
Made this tonight…it was delicious. Didn’t use any cheese but still delicious!
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.
Hi Sheila, we’re so happy you loved this one and thanks for the great comment!
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
I would like to know how you make your crab sauce
Hi Fran, sorry but we do not have a recipe for crab sauce on the website yet.
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.
Hi Stellar, thanks for the comment and so happy you enjoyed this one!
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!
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!
Just made this yesterday. It was fabulous with a great presentation! Fancy enough for company, yet super easy. 10/10!
Hi Jo, so happy you liked this one and appreciate the comment!
I would make this today if I had fish at home. It sounds grand and I like fish a lot.
Hi Eleanor, thanks for the comment and hoping you get a chance at some point to make this!