Sole Florentine

The term Florentine simply means "with spinach" — the perfect partner for a delicate fish like sole or haddock. The cheesy sauce in this recipe not only enhances the fish and spinach, it also provides calcium, vitamin D and extra protein.

Preparation time: 30 minutes

Cooking/baking time 40 to 45 minutes

Serves 4

• 5 ml (1 tsp) freshly grated lemon zest
• 400 ml (1 3/4 c) low-fat (1%) milk, divided
• 45 ml (3 tbsp) all-purpose flour
• 50 g (1/2 c) grated Parmesan cheese, divided
• 1 ml (1/4 tsp) salt, or to taste
• Freshly ground pepper to taste
• Pinch of cayenne pepper
• 1 1/2 pkgs (10 oz/300 g each) frozen spinach
• 450 g (1 lb) sole, haddock, flounder or orange roughy fillets
• 10 ml (2 tsp) lemon juice
• 45 ml (3 tbsp) Italian-style bread crumbs
• 5 ml (1 tsp) olive oil

1. Preheat the oven to 220°C (425°F). Coat an 20 × 30-centimetre (eight × 11 1/2-inch) baking dish (or similar two litre/two quart dish) with nonstick spray. Sprinkle the baking dish with lemon zest.
2. Whisk 50 millilitres (1/4 cup) of the cold milk and the flour in a small bowl until smooth. Heat the remaining 375 millilitres (1 1/2 cups) milk in a heavy medium pot over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, two to three minutes. Remove from the heat. Stir in 25 grams (1/4 cup) Parmesan, salt, pepper and cayenne.
3. Meanwhile, cook the spinach according to package directions. Drain and refresh under cold running water. Press out excess moisture.
4. Spread the spinach over the bottom of the baking dish. Arrange the fish fillets, slightly overlapping, over the spinach. Sprinkle with the lemon juice. Spoon the cheese sauce evenly over the fish. Sprinkle the remaining 25 grams (1/4 cup) Parmesan over the sauce. Mix the bread crumbs and oil in a small bowl and sprinkle over the sauce.
5. Bake until golden and bubbly and the fish flakes when poked with a small sharp knife, 30 to 35 minutes.

Per serving: 278 calories, 35 g protein, 19 g carbohydrates, 4 g fibre, 8 g total fat, 3 g saturated fat, 70 mg cholesterol, 661 mg sodium.