Spinach and red pepper flounder

This is an easy-to-make, heart-healthy dish that serves four.


  • 4 flounder, tilapia or other white fish fillets (about 4 ounces each)
  • 10 ounces frozen, chopped spinach, thawed, squeezed dry
  • 1 cup chopped, roasted red bell peppers, rinsed and drained if bottled
  • 1 teaspoon dried basil, crumbled
  • 1/4 teaspoon salt
  • 2 teaspoons olive oil, extra virgin preferred
  • 2 ounces feta cheese, crumbled
  • 1 cup uncooked couscous
  • 1/8 teaspoon salt
  • 1 teaspoon olive oil


  • Preheat the oven to 350° F.
  • Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13 x 9 x 2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.
  • Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia or until the fish flakes easily when tested with a fork.
  • Meanwhile, prepare the couscous using the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.
  • To serve, spoon the couscous onto plates. Place the fish on the couscous.

Nutritional information per serving: 383 calories, 8 grams fat, including 2.5 grams saturated fat, 61 milligrams cholesterol, 553 milligrams sodium, 46 grams carbohydrates, 31 grams protein

Source: “American Heart Association One-Dish Meals,” by the American Heart Association (2003)