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Flounder Florentine Recipe

Photo by: Taste of Home

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"I discovered this recipe several years ago when I was looking for a way to dress up fish fillets," recalls Debbie Verbeck of Florence, New Jersey. "Even though we're not big fans of fish, we enjoy this dish. It's tasty, healthy and inexpensive."

This recipe is:

Healthy

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4 Servings
Prep: 20 min. Bake: 20 min.

Ingredients

2 packages (10 ounces each) frozen chopped spinach, thawed and drained
1 pound flounder fillets
3 tablespoons chopped onion
2 tablespoons butter
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1-1/2 cups fat-free milk
1 tablespoon grated Parmesan cheese
1/4 teaspoon paprika

Directions

Sprinkle spinach in a 13-in. x 9-in. baking dish coated with cooking spray. Top with fillets.
In a large saucepan, saute onion in butter until tender. Stir in flour, salt, pepper and nutmeg until blended. Gradually add milk. bring to a boil; cook and stir for 2 minutes or until thickened.
Pour over fillets; sprinkle with Parmesan cheese and paprika. Bake, uncovered, at 350° for 20 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Analysis: One serving equals 253 calories, 8 g fat (4 g saturated fat), 73 mg cholesterol, 480 mg sodium, 16 g carbohydrate, 5 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat-free milk.

Flounder Florentine published in Taste of Home December/January 2002, p16