4
Serves
Preparation time: 30 minutes
Cooking/baking time: 40 to 45 minutes
The term Florentine simply means “with spinach”—the perfect partner for a delicate fish like sole or haddock. The cheesy sauce in this recipe not only enhances the fish and spinach, it also provides calcium, vitamin D, and extra protein.
1 teaspoon freshly grated lemon zest
1 3/4 cups low-fat (1%) milk, divided
3 tablespoons all-purpose flour
1/2 cup grated Parmesan cheese, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Pinch of cayenne pepper
1 1/2 packages (10 ounces/300 grams each) frozen spinach
1 pound (450 grams) sole, haddock, or flounder fillets
2 teaspoons lemon juice
3 tablespoons Italian-style bread crumbs
1 teaspoon olive oil
1. Preheat the oven to 425°F (220°C). Coat an 8 x 11 1/2-inch (20 x 30-centimeter) baking dish (or similar 2-quart/2-liter capacity dish) with nonstick spray. Sprinkle the baking dish with lemon zest.
2. Whisk 1/4 cup of the cold milk and the flour in a small bowl until smooth. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, 2 to 3 minutes. Remove from the heat. Stir in 1/4 cup Parmesan, salt, pepper, and cayenne.
3. Meanwhile, cook the spinach according to package directions. Drain and refresh under cold running water. Press out excess moisture.
4. Spread the spinach over the bottom of the baking dish. Arrange the fish fillets, slightly overlapping, over the spinach. Sprinkle with the lemon juice. Spoon the cheese sauce evenly over the fish. Sprinkle the remaining 1/4 cup Parmesan over the sauce. Mix the bread crumbs and oil in a small bowl and sprinkle over the sauce.
5. Bake until golden and bubbly and the fish flakes when poked with a small sharp knife, 30 to 35 minutes.
Per serving: 278 calories, 35 g protein, 19 g carbohydrates, 4 g fiber, 8 g total fat, 3 g saturated fat, 661 mg sodium.