Flounder Fillet Florentine
Flounder Fillet Florentine offers tender fish with a spinach and creamy Parmesan sauce, perfect for a light yet flavorful meal suitable for family dinners or special occasions.
Ingredients
Instructions
- Cook spinach; drain well.
- Fold flounder into small bundles and arrange in a shallow 6-cup baking dish.
- Pour water and lemon juice over the fish; sprinkle with salt and pepper.
- Cover the dish tightly with foil or lid.
- Bake at 350°F for 15 minutes, or until fish flakes easily.
- Remove from oven and drain the cooking liquid into a measuring cup (should be 3/4 cup).
- Heat the drained liquid in a saucepan.
- Combine milk and flour; mix well.
- Cook over moderate heat, stirring constantly, until thickened.
- Spread drained spinach around the fish in the dish.
- Pour the sauce over the spinach and fish.
- Top with Parmesan cheese.
- Bake at 425°F until the sauce bubbles and cheese is melted and golden.
Tips & Substitutions
For a creamier sauce, consider adding a splash of heavy cream along with the skim milk. If you're out of Parmesan, Grana Padano or a sharp cheddar can work in a pinch. Make sure to drain the spinach thoroughly to prevent excess moisture from making the dish watery. This recipe is also versatile; you can substitute flounder with any mild white fish.
Serving Suggestions
Serve this Flounder Fillet Florentine with a side of garlic bread and a light salad for a complete meal. It pairs beautifully with a glass of crisp white wine. For a heartier option, consider serving alongside some roasted potatoes or a quinoa salad. This dish also complements well with other seafood recipes.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the dish in a preheated oven at 350°F for about 15-20 minutes, or until warmed through. Avoid microwaving, as it can cause the fish to become rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Fillet Florentine contains roughly 140 calories, with 10g protein, 23g carbohydrates, and 3g fat. It is an excellent source of vitamin C (160% of the Daily Value), vitamin A (72% of the Daily Value), and dietary fiber (34% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1976mg per serving (86% 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 10-12 ounces of fresh spinach. Sauté it in a little olive oil until wilted before adding it to the dish. This will enhance the flavor and texture of the dish.
What can I substitute for flounder?
You can substitute flounder with any mild white fish like tilapia, sole, or cod. Just ensure the cooking time remains similar as these fish also flake easily when cooked. Adjust the baking time slightly if using thicker fillets.
Is it possible to make this recipe gluten-free?
Absolutely! To make the dish gluten-free, simply replace the all-purpose flour with a gluten-free flour blend or cornstarch. The sauce will thicken just as nicely, allowing you to enjoy this delicious meal without gluten.
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).