Thursday, October 27, 2005

Fish Florentine


Cooking Spray
1 - 10 ounce bag of fresh spinach, rinsed.
1/4 cup skim milk
1 teaspoon minced dried onion (onion flakes)
1/2 teaspoon garlic powder
Salt and ground black pepper to taste
4 - 5 ounce tilapia, halibut, or flounder fillets
(I used flounder)


Preheat oven to 425 degrees F. Coat a shallow baking pan with cooking spray. In a blender or food processor, combine spinahc, milk, onion flakes and garlic powder. Puree until blended.

Spread spinach mixture in the bottom of prepared pan. Add salt and pepper to both sides of fish and arrange over spinach mixture. Bake 15-20 minutes, until fish is fork tender.

Serves 4
One serving = 1 fish fillet and 1/3 cup spinach

109 calories
2g fat
5g carbs
19 g protein


Post a Comment

<< Home