Spinach Stuffed Flounder With Parmesan Sauce
Baked flounder fillets filled with spinach and topped with a creamy Parmesan sauce—an easy and elegant seafood dinner.
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.
What You’ll Like About This Recipe
Elegant but approachable. The rolled fish presentation looks impressive on the plate, yet the steps are straightforward and beginner-friendly. You get a dish worthy of serving to guests without the stress of tricky techniques.
Flavorful spinach filling. Shallots, garlic, and seasoned spinach create a savory base that balances beautifully with the mild fish. The filling adds both structure and flavor, helping the fillets hold their shape as they bake.
Rich Parmesan sauce. A simple stovetop cream sauce ties everything together. It adds body, moisture, and a hint of cheese without being heavy or overly rich, making it versatile for many side dishes.
Make-ahead flexibility. The filling and sauce can be prepared in advance, letting you assemble and bake the fish quickly when ready. This makes it ideal for entertaining or busy evenings when you want less hands-on time.
Consistent, reliable results. Baking the fish with a splash of white wine helps prevent dryness and ensures even cooking. It’s a forgiving method that works with flounder, sole, tilapia, or any thin white fish fillet.
Ingredient Notes
- Flounder – Thin, mild fillets are perfect for rolling and bake quickly without drying out. If flounder isn’t available, sole or tilapia provide a similar texture and flavor profile.
- Frozen spinach – Convenient and consistent. Thaw it fully and squeeze out as much moisture as possible so the filling stays firm and the fish doesn’t release excess liquid. Fresh spinach works as well if sautéed and drained thoroughly.
- Shallots – Their mild, sweet onion flavor complements delicate fish better than stronger onions would. They soften quickly and blend seamlessly into the filling.
- White wine – Adds gentle acidity and moisture during baking. Use a dry variety like Sauvignon Blanc. Chicken broth works well as a non-alcohol substitute.
- Parmesan – Freshly grated cheese melts smoothly into the sauce and gives the mixture a nutty depth you won’t get from pre-grated varieties.
How to Make It
- Prepare the spinach filling by sautéing shallots until tender, then stirring in the drained spinach and seasonings. Let the mixture cool slightly so it’s easier to handle.
- Lay out the fish fillets and portion the filling evenly across them. Roll each fillet carefully and place seam-side down in a lightly greased baking dish.
- Pour a small amount of white wine around the rolls to help keep the fish moist during baking. Transfer the dish to the oven and bake until the fish flakes gently.
- While the fish cooks, prepare the Parmesan sauce by starting with a simple roux, whisking in milk, seasoning, and finally the cheese. Cook until smooth and velvety.
- Spoon the sauce over the baked flounder rolls and finish with a light sprinkle of paprika for color just before serving.
Tips
- Start checking the fish early, especially if the fillets are thin. Overcooking happens quickly, and the fish should flake easily with a fork when done.
- Use an instant-read thermometer for accuracy; fish is typically ready between 140°F and 145°F. Stopping at the lower end preserves moisture.
- Tent the dish loosely with foil during the first part of baking if your oven runs hot. This helps retain moisture and keeps the edges from drying out.
- Let the flounder rest briefly after baking so the juices settle before adding the sauce, helping the rolls hold their shape.
- Make the sauce just thick enough to coat a spoon. If it becomes too thick, whisk in a splash of milk or broth to loosen it before serving.
Recipe Variations
- Use a shrimp or crab filling. Stir a small amount of chopped cooked shrimp, crabmeat, or even scallops into the spinach mixture. It adds sweetness and turns the dish into a more luxurious seafood entrée.
- Make it lemon-herb. Add lemon zest, fresh dill, or parsley to the filling for a brighter, lighter flavor profile that complements the fish beautifully.
- Try a mushroom-spinach blend. Sauté finely chopped mushrooms with the shallots before adding spinach. Mushrooms bring savory depth and a heartier texture to the filling.
- Swap the sauce. A lemon-butter sauce or light garlic cream sauce gives the dish a different personality while keeping the method the same.
- Use a different fish. Sole, tilapia, or even thin-cut cod fillets can all be rolled and baked using the same technique if flounder isn’t available.
Serving Suggestions
- Serve with buttered rice, mashed potatoes, quinoa, or orzo to catch the creamy sauce.
- Add roasted asparagus, broccolini, or glazed carrots for color and contrast.
- Pair with Sauvignon Blanc, Pinot Grigio, or another crisp white wine to match the dish’s delicate flavor.
- Choose a simple salad—like greens with lemon vinaigrette—to balance the creamy sauce.
How to Store
Refrigerate: Store leftovers in an airtight container for up to 2 days. Label the container so it’s easy to keep track of freshness.
Freeze: Not recommended. The delicate fish and cream sauce tend to become watery and lose texture after thawing.
Reheat: Warm gently in a covered baking dish at a low oven temperature or microwave at medium power in short intervals. Stir the sauce halfway through reheating if possible to keep it smooth.
Frequently Asked Questions
Spinach Stuffed Flounder
Ingredients
- 5 tablespoons butter, (divided)
- 3 to 4 tablespoons minced shallot
- 10 ounces frozen spinach, (cooked and well-squeezed)
- 1 teaspoon kosher salt, divided
- 1/2 teaspoon Italian seasoning
- 1/2 teaspoon granulated garlic
- 1/4 teaspoon freshly ground black pepper, (divided)
- 2 pounds flounder, fillets
- 1/3 cup white wine, (dry)
- 3 tablespoons all-purpose flour
- 1/2 teaspoon dry mustard
- 1 cup whole milk
- 1/4 cup grated Parmesan cheese
- Dash paprika
Instructions
- Prep the oven and baking dish. Heat the oven to 350°F and lightly grease a baking dish.
- Sauté the shallots. Melt 2 tablespoons of butter in a medium skillet over medium heat. Add the shallots and sauté until softened and translucent.
- Make the spinach stuffing. Add the cooked spinach, 1/2 teaspoon of kosher salt, Italian seasoning, garlic powder, and 1/8 teaspoon of pepper to the skillet with the shallots. Taste for seasoning. Combine and set aside.
- Stuff the fish. Place 1 1/2 to 2 tablespoons of the spinach mixture on a flounder fillet. Roll it up and place it seam-side down in the baking dish. repeat with the remaining fish and spinach. Add the wine to the baking dish and bake the flounder rolls for 25 minutes.
- Make the sauce. While the fish is baking, melt the remaining 3 tablespoons of butter in a saucepan over medium-low heat. When the butter begins to sizzle, add the flour, remaining salt, remaining pepper, and mustard powder. Cook, stirring, for 2 minutes. Gradually add the milk, stirring constantly. Cook for 2 to 3 minutes, or until the sauce has thickened. Then, stir in the Parmesan cheese and continue stirring until it has melted. Taste and adjust the seasonings as needed.
- Finish the dish. Pour the sauce over the stuffed flounder rolls and sprinkle with paprika just before serving.
Nutrition
Disclaimer:
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
