Flounder Florentine
Flounder Florentine features tender whitefish atop spinach, blended red peppers and basil, baked to perfection—an elegant, flavorful dish perfect for a quick, healthy meal.
Ingredients
- 2 packages (10 oz each) frozen chopped spinach, thawed and squeezed to drain ⓘ
- 1 lb flounder or other whitefish fillets, about 1/2 inch thick
- 1/4 tsp salt ⓘ
- 1/2 cup roasted red bell peppers (from 7 oz jar) ⓘ
- 1/4 cup chopped fresh basil or 2 tsp dried basil leaves ⓘ
- 1 Tbsp milk ⓘ
- 1/8 tsp red pepper sauce ⓘ
Instructions
- Heat oven to 400°F (200°C). Spread the thawed and drained spinach evenly in an ungreased 11 x 7 x 2-inch rectangular pan.
- Arrange the fish fillets on top of the spinach and sprinkle with salt.
- In a blender or food processor, combine roasted red bell peppers, chopped basil leaves, milk, and red pepper sauce. Cover and blend on high speed about 15 seconds until smooth.
- Pour the blended mixture over the fish.
- Cover the pan and bake for 25 to 30 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
For a creamier texture, consider adding a splash of cream or sour cream to the blended mixture. If you don’t have fresh basil, dried basil works fine in a pinch; just use half the amount. Instead of flounder, any mild whitefish like tilapia or cod can be used. To reduce prep time, use pre-washed spinach from the store to save time on thawing and draining.
Serving Suggestions
Serve Flounder Florentine with a side of roasted potatoes or a fresh green salad for a balanced meal. A sprinkle of grated Parmesan cheese on top adds a delightful touch. This dish pairs beautifully with Southern Seafood Salad for a complete seafood feast. For a lighter option, consider pairing it with steamed vegetables.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. For best results, reheat in the oven at 350°F (175°C) until warmed through, about 10-15 minutes. Avoid microwaving as it may make the fish rubbery. Ensure it's heated to an internal temperature of 145°F (63°C) before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Florentine contains roughly 110 calories, with 6g protein, 17g carbohydrates, and 3g fat. It is an excellent source of vitamin C (145% of the Daily Value) and vitamin A (23% of the Daily Value), and a good source of protein.
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 for this recipe?
Yes, you can use fresh spinach. You'll need about 10 ounces of fresh spinach, which should be wilted down before using. Sauté in a pan with a little olive oil until wilted, then squeeze out excess moisture before layering in the pan.
What can I substitute for red pepper sauce?
If you don't have red pepper sauce, you can use a dash of hot sauce or even a pinch of cayenne pepper for heat. Adjust the amount based on your spice preference. Alternatively, a squeeze of lemon juice can add a different flavor profile without the heat.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and has turned opaque. Check at the 25-minute mark; if it's not ready, continue baking and check every few minutes until fully cooked. The internal temperature should reach 145°F (63°C) for safe consumption.
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).