Spinach Stuffed Flounder With Fresh Tomato Sauce

Stuffed sole fillets with tomato sauce
Philippe Desnerck / Getty Images
Prep: 15 mins
Cook: 30 mins
Total: 45 mins
Servings: 6 servings
Nutrition Facts (per serving)
240 Calories
8g Fat
16g Carbs
28g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 240
% Daily Value*
Total Fat 8g 10%
Saturated Fat 3g 17%
Cholesterol 95mg 32%
Sodium 664mg 29%
Total Carbohydrate 16g 6%
Dietary Fiber 4g 13%
Protein 28g
Calcium 183mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

In this recipe, easily stuffed flounder fillets are topped with a flavorful tomato-basil sauce. This is a great everyday meal for the family, or make it for a special occasion.


  • 2 tablespoons butter, divided
  • 1 cup finely chopped onion
  • 1/2 cup diced yellow or red bell pepper
  • 1 clove garlic, minced
  • 1 pound fresh spinach, chopped
  • 2 pounds flounder fillets
  • 2 cups diced tomatoes with juice or 1 can (14.5 ounces) petite diced tomatoes
  • 1/4 teaspoon dried leaf basil
  • Salt and pepper, to taste

Steps to Make It

  1. Preheat oven to 350 F.

  2. Melt 1 tablespoon of the butter in a skillet over medium-low heat, cook the onions and bell pepper in butter until tender; add garlic and cook for 1 minute longer. Remove the onion and garlic to a plate.

  3. Add 1 more tablespoon of butter to the skillet and place over medium heat. Add the spinach, a little at a time, until wilted. Cover and cook for 4 to 5 minutes. Drain well.

  4. Place a fish fillet on a plate; spread with the cooked spinach and sprinkle with some of the cooked onion and garlic mixture. Roll up and place in a shallow lightly buttered baking dish, seam-side down. Repeat with remaining fillets.

  5. Combine the diced tomatoes with the basil and remaining onion and garlic mixture; taste and add salt and pepper, as needed.

  6. Spoon the tomato mixture over and around the stuffed fillets.

  7. Bake in the preheated oven for about 20 minutes, or until fish flakes easily with a fork.