Fish Florentine(Microwave)
A quick microwave fish Florentine featuring tender fish topped with spinach, mushrooms, and a creamy Parmesan sauce, perfect for a wholesome, low-fat meal in minutes.
Ingredients
Instructions
- Microwave spinach in a 1 1/2-quart casserole for 5 to 6 minutes on High; drain.
- Layer sliced mushrooms and fish fillets over the spinach.
- In a bowl, combine milk, flour, salt, and tarragon; mix well.
- Add low-fat margarine to the mixture.
- Microwave the mixture for 2 to 3 minutes on High or until it boils and thickens.
- Stir in lemon juice.
- Pour the sauce over the fish and spinach.
- Sprinkle with Parmesan cheese and paprika.
- Cover and microwave for 7 to 10 minutes on High or until the fish flakes.
Tips & Substitutions
For a creamier sauce, consider using half-and-half instead of 1% milk. If you don’t have tarragon, dill or thyme can be good substitutes. You can also add fresh garlic or onion for extra flavor. To save time, use pre-cooked fish fillets or swap in canned tuna for a quick alternative. This dish is reminiscent of other seafood recipes, like a Quick Tuna Dish.
Serving Suggestions
Serve Fish Florentine with a side of fluffy rice or quinoa to soak up the delicious sauce. A fresh green salad or steamed vegetables would complement the dish nicely. For a heartier meal, pair with crusty bread to dip in the creamy sauce. This dish also pairs beautifully with a light white wine.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a microwave-safe dish, cover, and microwave on medium power until heated through, stirring occasionally. If the sauce thickens too much, add a splash of milk to regain the desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Fish Florentine(Microwave) contains roughly 184 calories, with 11g protein, 20g carbohydrates, and 7g fat. It is an excellent source of protein (22% of the Daily Value), and a good source of potassium and iron. Note that it is relatively high in sodium, at 738mg per serving (32% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh spinach instead of frozen?
Yes, you can use fresh spinach. You'll need about 10 oz. of fresh spinach; sauté it until wilted before layering it with the mushrooms and fish. Fresh spinach adds a vibrant taste and texture to the dish.
What type of fish works best for this recipe?
White fish fillets such as cod, tilapia, or sole work best for Fish Florentine. These varieties are mild and will absorb the flavors of the sauce well. You can also experiment with salmon for a richer flavor.
Can I make this dish ahead of time?
Absolutely! You can prepare the dish up to the point of microwaving. Cover and refrigerate it for up to 24 hours. When ready to serve, simply microwave until heated through, adjusting the cooking time as needed.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).