Spinach Stuffed Flounder With Parmesan Sauce

If you’re looking for an elegant seafood dinner that doesn’t require hours in the kitchen, this spinach-stuffed flounder is just the thing! It’s elegant enough for guests and easy enough for weeknight family meals. Tender flounder fillets are rolled around a garlicky spinach filling, baked with white wine for moisture, and finished with a rich Parmesan cream sauce for a flavorful finish.

This dish is as easy as it is impressive. Most of the prep can be done in advance, and the mild flavor of flounder pairs perfectly with the creamy, cheesy topping. Serve it with rice or potatoes and a vegetable for a memorable dinner any night of the week.

Ingredient Notes

• Flounder – Thin, mild fillets are ideal for rolling. Sole or tilapia can also be used if flounder isn’t available.
• Frozen spinach – Cooked and well-squeezed to remove excess moisture. You can also use fresh spinach—sauté it, let it cool slightly, and squeeze out any excess moisture.
• Shallots – They’re milder than onions and perfect for the delicate flavor of the fish.
• White wine – Adds moisture and depth of flavor to baked goods. Chicken broth can be substituted.
• Parmesan – Freshly grated gives the best flavor in the sauce.

How to Make Spinach Stuffed Flounder

1. Start by preparing the filling. Sauté minced shallots in butter until soft, then stir in the cooked, squeezed spinach and seasonings. Set the mixture aside to cool slightly.
2. Lay out the flounder fillets and spoon a few tablespoons of filling onto each one. Roll the fillets up gently and place them seam-side down in a greased baking dish. Pour a bit of white wine around the rolls to keep them moist while baking.
3. While the fish bakes, make the sauce. Start with a roux—melt butter, stir in flour, and cook briefly—then whisk in milk and seasonings. Stir until thickened, then add the Parmesan and cook until smooth.
4. Once the flounder is cooked through, spoon the sauce over the fish and sprinkle with paprika just before serving.

Tips to Avoid Overcooking the Fish

• Check early. Start checking doneness around 20 minutes, especially if your fillets are thin. The fish should flake easily with a fork.
• Use a thermometer. Fish is done at 140–145°F. Go for the lower end to avoid dryness.
• Cover loosely. If your oven runs hot, tent the dish with foil for the first 15 minutes of baking to retain moisture.
• Let rest briefly. Allowing the fish to rest for a few minutes after baking can help keep it juicy before topping with sauce.

Serving Suggestions

• Serve with buttered rice, mashed potatoes, or orzo for a simple base that soaks up the sauce.
• Add roasted asparagus, green beans, or glazed carrots for color and contrast.
• Pair with a light white wine like Sauvignon Blanc or Pinot Grigio.

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