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Tuesday, March 1, 2011

Low-Point Flounder Florentine

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The topping alone for this flounder recipe is so good I could eat that all by itself with a spoon; but since I'm "mostly" into promoting healthy eating, I will encourage you to add the flounder. With this GREAT tasting dish that's very low point, I will definitely be making this easy recipe again; at least that's what my family says. :)


Low-Point Flounder Florentine
Ingredients:
- 2, 10 oz. packages of frozen chopped spinach, thawed and drained
- 1 pound fresh or frozen flounder fillets
- 1 tsp. onion powder
- 1 tsp. chopped garlic
- 2 Tbs butter
- 3 Tbs flour
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 1/8 tsp. nutmeg
- 1 1/2 cups 1% milk
- 1 Tbs parmesan cheese
- 1/4 tsp. paprika
- Pam cooking spray
Spray 13 inch by 9 inch baking dish with Pam cooking spray. Sprinkle spinach in dish to cover bottom evenly. Line the fish on top of spinach. In a saucepan, heat butter, onion, and garlic. Stir in flour, salt, pepper, and nutmeg until blended. Gradually add milk and bring to a boil. Cook for 1 or 2 minutes, stirring constantly (or whisking) until thickened. Pour over fillets. Sprinkle with parmesan, paprika, and a little more salt and pepper to taste; and bake, uncovered, at 350 degrees for 25 minutes. If you'd like a printer-friendly version of this recipe, Click Here.
Total servings - 6 to 8
Serving size - 1
Points per serving - 3.5 (for 6 servings), 2.5 (for 8 servings)
Place flounder on 1/2 cup Basmati rice for 2 points more! Delicious!


"I'm an idealist. I don't know where I'm going but I'm on my way." - Carl Sandburg

2 comments:

  1. This looks amazing! Wonder how it would be with fresh spinach and if you'd need to cook that a little before making this.

    How does Flounder taste, is it fishy or is it a cleaner tasting fish?

    Hmmmmmmmm Thank LJY

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  2. I'm sure you could make it with fresh spinach; however, I would probably steam the fresh spinach for a few minutes in the microwave first (with a little water sprinkled on top) just to make sure the fresh spinach doesn't dry out when baking.

    Flounder and Mahi Mahi are my favorite fish because they are not "fishy" tasting; whereas something like Cod would have a bit more of that "fishy" taste.

    Hope you try and enjoy the recipe! Thank you for your comment :)

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