Let’s talk about a dish that flirts with indulgence while staying firmly in the healthy lane. These Shrimp and Spinach Flounder Roll Ups are light, flavorful, and deceptively satisfying. Paired with Baby Bella spaghetti and just a whisper of bacon, it’s a weeknight dinner that feels special—without derailing your goals.
What makes this recipe unique? It’s a masterclass in balance. You get protein from flaky fish and shrimp, fiber-rich pasta, earthy mushrooms, and a creamy filling that doesn’t tip the scale into “too much.” It’s decadent, yet light. Comforting, but not heavy. And bonus—it all comes together in one skillet for minimal cleanup.
How to make Stuffed Flounder and Pasta
- Mix shrimp, spinach, cheese, and spices for the filling.
- Spread filling on fish fillets, roll them up, and set aside.
- Cook bacon in a skillet; set aside and keep a bit of the grease.
- Sauté mushrooms and onions in the pan, then add garlic, herbs, and veggie stock.
- Place roll-ups into the skillet and bake until the fish is cooked through.
- Remove roll-ups, toss cooked pasta into the skillet with pasta water and bacon.
- Serve pasta topped with the roll-ups and crumbled bacon.
Tips & Tricks (aka Spaghetti Mastery)
- Don’t overcook your pasta. Undercook by 2 minutes and finish in the sauce for perfect texture.
- Slice mushrooms evenly so they caramelize instead of steaming.
- Use a cast iron skillet to go from stovetop to oven easily.
Alternative Add-Ins
- Swap flounder for sole, tilapia, or haddock—anything thin and rollable.
- Add sun-dried tomatoes or kale to the filling for a veggie boost.
- Try whole-grain or chickpea pasta if you’re looking to lower the carb load.
This dish checks all the boxes: flavor-packed, healthy-ish, simple enough for Tuesday but elegant enough for guests. Moderation isn’t deprivation—it’s just smart cooking. And these roll-ups? Smart, satisfying, and a little bit fancy.
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Stuffed Flounder with Shrimp and Spinach
- Total Time: 50 minutes
- Yield: 4 – servings 1x
Description
A healthy twist on indulgent comfort food—these Shrimp and Spinach Stuffed Flounder Roll Ups bake up tender and flavorful, served over a bed of garlicky mushroom spaghetti with a hint of bacon for extra depth. It’s a one-skillet, better-for-you dinner the whole family will request on repeat.
Ingredients
- 8 oz spaghetti noodles
- 4 strips bacon, sliced
- 1/2 tbsp butter
- 4 baby bella mushrooms, sliced
- 1 small yellow onion, diced
- 1 tbsp dried parsley
- 3 cloves garlic, chopped
- 1/2 cup veggie stock
- 6 boneless, skinless flounder fillets
- Salt & pepper to taste
Filling:
- 1/4 lb raw shrimp (chopped )
- 1/4 cup chopped spinach
- 2 tbsp chive and onion cream cheese spread
- 1/4 tsp fresh ground pepper
- 1/8 tsp paprika
- 1/4 cup shredded Italian 4 cheese blend
- 1/8 cup shaved Asiago cheese
- 1 tbsp olive oil
Instructions
- Boil pasta 2 minutes shy of package time. Reserve 1 cup pasta water. Drain and set aside.
- Mix filling ingredients in a bowl. Spread ~1½ tbsp on each flounder fillet. Add a few Asiago shavings. Roll tightly, seam-side down.
- In a cast iron skillet, crisp bacon. Remove and drain. Discard most grease, leaving ~1 tsp in pan. Add butter and olive oil.
- Sauté mushrooms and onions with a pinch of salt (10 min). Add garlic and parsley, cook 5 seconds. Stir in veggie stock.
- Nestle roll-ups into skillet. Bake at 400°F for 20–25 minutes.
- Remove roll-ups. Add pasta, pasta water, and half the bacon to the sauce. Toss and cook until liquid is absorbed.
- Serve pasta topped with roll-ups and remaining bacon.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Weeknight Meals
- Cuisine: Italian
FAQ for Stuffed Flounder and Pasta
Not recommended. Filling the flounder in advance may toughen the texture, and reheated fish dries out easily
Yes! Tilapia, sole, or haddock work well as long as they’re thin and boneless.
2–3 days in the fridge. Just know reheating may dry out the fish slightly, so reheat gently.
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