Fish Florentine

A bed of lightly creamed spinach that’s studded with red peppers creates the based for seared white fish. It’s a colorful, mostly healthy entrée with a delicious combo of flavors. The recipe comes from Skinny Taste blog and was recommended by my sister Marla Payne.

Original recipe serves four but I cut it down for two. Think I might add some onions next time.

Although this recipe is relatively easy, it requires two pans so two cooks are ideal. In our case, I prepared the creamed spinach in one while Barry seared the fish in another. 

 

Fish Florentine      Yield: 2 servings 

1 tablespoon olive oil (divided use)

1/2 tablespoon salted butter (divided use)

1/2 cup red bell pepper, chopped

1 clove garlic, minced

About 4 to 5 ounces fresh baby spinach

2 oz. cream cheese

2 tablespoons half-and-half

1 heaping tablespoon grated Parmesan cheese

2 (3 to 5 oz.) thick pieces of skinless white firm fish fillet (such as grouper, bass or halibut)

Kosher salt

Coarse black pepper

1. For the creamed spinach: In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes.
2. Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.
   
3. Add cream cheese, half & half and Parmesan cheese; mix well until cream cheese is melted and resembles creamed spinach.
   
4. For the fish: Heat a separate skillet on medium high heat, add remaining oil and butter.
5. Season fish on both sides with salt and pepper and place in the HOT pan for sear.
6. Cook approximately 6 minutes on first side; flip fish over and cook other side an additional 5 minutes, until cooked through, browned (it should flake with a fork). Time may vary depending on thickness of fish! 
7. To serve: Divide the spinach mixture on the bottom of each plate and top with piece of fish

Recipe without photos . . .

Fish Florentine      Yield: 2 servings 

1 tablespoon olive oil (divided use)

1/2 tablespoon salted butter (divided use)

1/2 cup red bell pepper, chopped

1 clove garlic, minced

About 4 to 5 ounces fresh baby spinach

2 oz. cream cheese

2 tablespoons half-and-half

1 heaping tablespoon grated Parmesan cheese

2 (3 to 5 oz.) thick pieces of skinless white firm fish fillet (such as grouper, bass or halibut)

Kosher salt

Coarse black pepper

1. For the creamed spinach: In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes.
2. Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.
3. Add cream cheese, half & half and Parmesan cheese; mix well until cream cheese is melted and resembles creamed spinach.
4. For the fish: Heat a separate skillet on medium high heat, add remaining oil and butter.
5. Season fish on both sides with salt and pepper and place in the HOT pan for sear.
6. Cook approximately 6 minutes on first side; flip fish over and cook other side an additional 5 minutes, until cooked through, browned (it should flake with a fork). Time may vary depending on thickness of fish! 
7. To serve: Divide the spinach mixture on the bottom of each plate and top with piece of fish.

Mediterranean Fish with tomatoes, olives & capers — tasty, healthy, simple & quick

     Mediterranean flavors combine in a tasty, healthy, simple and quick sauce that is a perfect compliment to mild white fish.

     We served it over quinoa, but orzo or rice would also be great accompaniments.

Mediterranean Fish with Tomatoes, Olives & Capers   3 to 4 servings

1 tablespoon olive oil

1 small onion, coarsely chopped into chunks

1 clove garlic, minced

¾ cup pimiento-stuffed olives, coarsely chopped (we just buy the broken olives for this; they are less costly and work well in recipes such as this), drained

1 (14 ½ oz.) can diced tomatoes, undrained

1 tablespoon capers, drained

1 tablespoon chopped fresh oregano

¼ teaspoon Kosher salt

¼ teaspoon pepper

3 to 4 (6 to 8 oz.) tilapia fillets, or use flounder, halibut or sole fillets

1. In a large skillet, heat olive oil over medium heat. Add onion and garlic. Cook 2 to 3 minutes or until onion is tender.
   
2. Add olives.
   
3. Add undrained tomatoes.
4. Add capers, oregano, salt and pepper. Bring sauce to boiling.
   
5. Gently place fish in skillet; spoon sauce over fish. Return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until fish flakes easily when pierced with a fork.
   
   
   
   
6. Serve over quinoa, orzo or rice.

Recipe without photos . . .

Mediterranean Fish with Tomatoes, Olives & Capers   3 to 4 servings

1 tablespoon olive oil

1 small onion, coarsely chopped into chunks

1 clove garlic, minced

¾ cup pimiento-stuffed olives, coarsely chopped (we just buy the broken olives for this; they are less costly and work well in recipes such as this), drained

1 (14 ½ oz.) can diced tomatoes, undrained

1 tablespoon capers, drained

1 tablespoon chopped fresh oregano

¼ teaspoon Kosher salt

¼ teaspoon pepper

3 to 4 (6 to 8 oz.) tilapia fillets, or use flounder, halibut or sole fillets

1. In a large skillet, heat olive oil over medium heat. Add onion and garlic. Cook 2 to 3 minutes or until onion is tender.
2. Add olives.
3. Add undrained tomatoes.
4. Add capers, oregano, salt and pepper. Bring sauce to boiling.
5. Gently place fish in skillet; spoon sauce over fish. Return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until fish flakes easily when pierced with a fork.
6. Serve over quinoa, orzo or rice. 

Fishin’ for Compliments –Broiled Fish Filets

     I’ve been making this recipe ever since my sister, Marla Payne, sent it (that was back in the days when we actually exchanged letters via the U.S. mail). The topping adds loads of flavor and it is a quick-to-make entrée. Originally the recipe specified orange roughy but we usually use tilapia. However, nearly any other white fish can be substituted (flounder, cod, haddock, red snapper, pollock, bass or grouper).

     The American Heart Association recommends eating fish at least two times (two 3.5 oz. servings ) a week. Fish is naturally rich in high-quality protein yet low in fat, saturated fat, cholesterol and calories.

Fishin’ for Compliments – Broiled Fish Filets     Yield: 3 to 4 servings (allow about 1/3 to 1/2 lb. raw fish filets per person)

1 1/2 lb. skinless white fish filets

2 tablespoons lemon juice (fresh-squeezed preferred)

Cheese Topping:

1/2 cup Parmesan cheese
1/4 cup butter, softened (could reduce this to 2 – 3 tablespoons)

3 tablespoons mayonnaise (could use reduced fat or the mayo 

made from olive oil)

3 tablespoons green onions, chopped,

Salt to taste

Dash of hot sauce (such as Tabasco®)

1.   Place filets in greased or sprayed casserole dish. Brush with the lemon juice. Let stand 10 minutes.

2.   Meanwhile, heat up oven broiler (following oven specifications) and mix up the topping.

3.   Broil filets 4” from heat until they flake easily with a fork – about 4 to 6 minutes total.

4.   Remove the fillets from the oven and cheese mixture on the top side. Broil for 2 more minutes or until the topping turns golden brown and fish flakes easily with a fork. DON'T OVERCOOK!

  

Cooking Tips:

Find out more about fish classifications, facts, and healthy recipes at these websites:

• Buying and Cooking Fish and Shellfish
• Fish Cooking
• EatingWell is one of my favorite magazines and websites. This link will lead you directly to fish recipes but check out their articles on fish + scan their many offerings for healthy cooking.