Go Back

Baked Fish Florentine with Spinach

Tender baked fish over garlicky spinach in a light parmesan cream sauce — an easy, elegant 35-minute dinner with 32g protein. Works with tilapia, cod, or flounder.
Print Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 4 white fish fillets tilapia, cod, or flounder; about 6 oz each
  • 10 oz fresh spinach
  • 1 shallot minced
  • 3 garlic cloves minced
  • 2 Tbsp butter
  • 1 Tbsp all-purpose flour
  • 1 cup 2% milk warmed
  • 1/4 cup grated parmesan
  • 1 pinch nutmeg
  • salt to taste
  • black pepper to taste
  • lemon wedges for serving

Method
 

  1. Heat oven to 400°F (205°C). In an oven-safe skillet, melt 1 Tbsp of the butter; sauté shallot and garlic 1 minute, add spinach and wilt 2–3 minutes. Season, then spread evenly across the bottom.
  2. In a saucepan, melt the remaining butter, whisk in the flour and cook 1 minute, then whisk in the warm milk and simmer until thickened (3–4 minutes). Off heat, stir in parmesan, nutmeg, salt, and pepper.
  3. Season the fish and lay it over the spinach. Pour the sauce over the top.
  4. Bake 15–18 minutes until the fish flakes. Finish with a squeeze of lemon.

Notes

Nutrition per serving (approximate): 320 calories, 32g protein, 12g carbs, 16g fat. "Florentine" simply means served on a bed of spinach. Best with mild white fish — tilapia, cod, or flounder. Make-ahead: assemble through the sauce step and refrigerate up to a day, then add about 5 minutes to the bake. Pasta version: toss the sauce and spinach with linguine and flake the fish on top.