Tilapia Florentine
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 236.0
- Total Fat: 10.7 g
- Cholesterol: 28.1 mg
- Sodium: 232.9 mg
- Total Carbs: 8.8 g
- Dietary Fiber: 2.0 g
- Protein: 26.6 g
View full nutritional breakdown of Tilapia Florentine calories by ingredient
Introduction
Light version of a classic fish florentine dish. Delicious! Light version of a classic fish florentine dish. Delicious!Number of Servings: 8
Ingredients
-
1 1/2 lbs. sm. Tilapia filets
salt and white pepper
2 tbsp. lemon juice
2 tbsp. butter
2 tbsp. flour
1/2 c. dry white wine
Dash ground nutmeg
1 tsp. Dijon mustard
1/3 c. fat free half and half
1 c shredded light Swiss cheese
Directions
Sprinkle fish with salt and pepper, arrange in a single layer in a baking dish. Pour in wine and lemon juice. Cover. Bake at 400 degrees just until fish is opaque, about 10 minutes. Remove fish with slotted spatula, reserving liquid. Measure cooking liquid; add water, if needed, to make 1 cup.
Steam spinach leaves, stirring occasionally, 3 to 5 minutes. Drain. Spread spinach in a 2 quart baking dish sprayed with Pam. Arrange fish over spinach. Melt butter in a saucepan. Mix in flour and nutmeg. Cook until bubbly. Remove from heat, blend in mustard. Gradually add fish liquid and cream Cook on medium heat until thick. Stir in 1/2 cup cheese. Spoon over fish. Spring with cheese. Bake uncovered at 450 degrees for 8 to 10 minutes.
Number of Servings: 8
Recipe submitted by SparkPeople user MYCARONA.
Steam spinach leaves, stirring occasionally, 3 to 5 minutes. Drain. Spread spinach in a 2 quart baking dish sprayed with Pam. Arrange fish over spinach. Melt butter in a saucepan. Mix in flour and nutmeg. Cook until bubbly. Remove from heat, blend in mustard. Gradually add fish liquid and cream Cook on medium heat until thick. Stir in 1/2 cup cheese. Spoon over fish. Spring with cheese. Bake uncovered at 450 degrees for 8 to 10 minutes.
Number of Servings: 8
Recipe submitted by SparkPeople user MYCARONA.