Lemon Flounder in Spinach Nests - Atkins Diet Recipes

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Category : Fish And Sea Food

Recipe : Lemon Flounder in Spinach Nests

Try this lemony fish with crusty bread and some grilled vegetables on the side.

Makes 4 servings

Four 5-ounce flounder fillets
2 slices whole-wheat bread, toasted
1 fluid ounce (2 tablespoons) dry white wine
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon + 1 teaspoon olive oil
1 tablespoon chopped fresh Italian parsley
Two 10-ounce packages fresh or frozen spinach
1/4 teaspoon salt
1/4 teaspoon ground white pepper
Lemon slices, to garnish

Preheat oven to 350o F. Spray shallow glass or ceramic 13 x 9" baking pan with
nonstick cooking spray. With sharp knife, divide each fillet into halves
lengthwise.
Tear toast into bite-size pieces; place in food processor fitted with steel blade.
Pulse 3 or 4 times to form coarse crumbs.
In small bowl, combine the bread crumbs, wine, zest, 1 tablespoon of the juice, 2
teaspoons of the olive oil and the parsley. With pastry brush, coat fillets with
mixture. Roll each fillet into tight circle or spiral and secure with toothpick.
Arrange fillets in prepared baking dish; bake until fish flakes easily when
pierced with fork, about 20 minutes.
Meanwhile, cook spinach until wilted or, if frozen, according to package
directions; drain and squeeze out excess liquid. Toss with the remaining 2
teaspoons oil, the remaining tablespoon lemon juice, the salt and pepper. Divide
evenly among 4 plates and arrange in circles, leaving centers open. Place fish
rolls in center of each circle; garnish with lemon slices and serve.

SERVING (2 FILLET HALVES WITH 1 CUP SPINACH) PROVIDES: 1 Fat, 5
Vegetables, 2 Proteins, 1/2 Bread, 6 Optional Calories; 8 grams Fat, 5 grams Fiber.

PER SERVING: 245 Calories, 8 g Total Fat, 1 g Saturated Fat, 68 mg Cholesterol, 437
mg Sodium, 12 g Total Carbohydrate, 5 g Dietary Fiber, 32 g Protein, 180 mg Calcium