Cod Florentine Recipe

Looking for an easy Cod Florentine recipe? Learn how to make Cod Florentine using healthy ingredients.


Submitted by mpkatz

Makes 4 servings



Creamy, garlicky spinach paired with fresh cod fillets makes a delicious catch of the day. 3 Points

Recipe Ingredients for Cod Florentine

1 sprays cooking spray
1 1/4 pound uncooked cod, four 5 oz pieces
1/8 tsp salt
1/8 tsp black pepper, or to taste
10 oz chopped frozen spinach, thawed and well-drained (squeeze spinach to remove excess water)
1/4 cup fat-free sour cream
1/4 cup onion(s), chopped
1/2 tsp garlic powder
3 cup summer squash, steamed

Recipe Directions for Cod Florentine

  1. Preheat oven to 400ºF. Coat a shallow baking pan with cooking spray.

  2. Season both sides of cod with salt and black pepper. Place fish in prepared pan and set aside.

  3. In a food processor, combine spinach, sour cream, onion and garlic powder; process until smooth. (Note: If you donā??t have a food processor, combine spinach ingredients in a blender or mix together by hand.)

  4. Spoon spinach mixture evenly over cod in pan. Cover pan with foil and bake 10 minutes. Uncover and bake until fish is fork-tender, about 5 minutes more. Yields 1 piece of cod, about 1/3 cup of spinach mixture and 3/4 cup of squash per serving.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 334.1g
Amount Per Serving
Calories
204
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
79mg
26%
Sodium
253mg
11%
Potassium
998mg
29%
Total Carbohydrates
9.9g
3%
Dietary Fiber
3.5g
14%
Sugars
1.8g
Protein
36.1g
Vitamin A 139% Vitamin C 50%
Calcium 14% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in manganese
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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