White Fish Florentine Recipe

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


Submitted by mkdir21536

Makes 12 servings



Any white fish with a mild flavor (such as Perch, Flounder, Rainbow Trout, Cod) served with Creamed Spinach over seasoned organic brown rice

Recipe Ingredients for White Fish Florentine

1200 grams (12 fillets) White Fish Fillets
3 cups Frozen Spinach
1 cup Chopped Onion
4 cloves garlic
1 tablespoon Unbleached Flour
2 cups water
1 cup Silk Light Vanilla Soy Milk
1 teaspoon Salt
1 teaspoon Pepper
16 grams (2 packets) Herb-Ox Sodium Free Chicken Bouillon Packets
1 tablespoon Extra Virgin Olive Oil
3 cups Organic Brown Rice
2 teaspoons Savory

Recipe Directions for White Fish Florentine

  1. Add water, rice, savory, and one packet of chicken Bouillon to rice cooker and begin cooking cycle

  2. Remove and discard skin from Fish Fillets

  3. Spray Frying Pan with Extra Virgin Olive Oil

  4. Brown the Fillets on both sides and set aside (the fish should be fully cooked after about cooking for 5 minutes on each side over medium heat)

  5. Spray bottom of skillet again with Olive Oil

  6. Saute onions and garlic and set aside

  7. Place Oil in bottom of Skillet and stir in the flour

  8. Stir in Water and Soy milk slowly

  9. Add salt, 1 bouillon packet, and pepper to sauce

  10. Add garlic, onions, and spinach

  11. Stir until spinach is cooked and and mixture is creamed spinach

  12. Place rice on each plate

  13. Place fish on top of rice on each plate

  14. Cover each fish with creamed spinach and serve

Categories

Main Dish

Nutrition Facts
Serving Size 249.9g
Amount Per Serving
Calories
279
Calories from Fat
23
% Daily Value*
Total Fat
2.6g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
227mg
9%
Potassium
176mg
5%
Total Carbohydrates
40.7g
14%
Dietary Fiber
3.1g
12%
Sugars
1.3g
Protein
21.0g
Vitamin A 44% Vitamin C 14%
Calcium 9% Iron 10%
* 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
95% confidence
B+
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in manganese
  • High in vitamin A
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