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-> [Fish, Seafood] -> [Live-well: fish fillets florentine Recipe] |
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Live-well: fish fillets florentine
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| Artist: |
_ |
| Categories: |
Fish, Seafood |
| Yield: |
2 |
| Rating: |
0 |
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Ingredients:
| 10
| oz | Frozen spinach, thawed | | 2
| tsp | Butter | | 1
| small | Onion, chopped | | 2
| | Cod or solefillets [8oz] | | 1/3
| cup | Milk | | 1/4
| cup | Light cream cheese | | 1
| tbsp | Bread crumbs | | 1
| tbsp | Parmesan, freshly grated |
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Procedures:
| 1 | In sieve, press moisture out of spinach; chop coarsely. | | 2 | in small skillet, melt butter over medium heat; cook onion for 3 minutes. | | 3 | Add spinach; cook, stirring often, for about 4 minutes or until moisture is evaporated. | | 4 | Spread in 8-inch square baking or gratin dish. | | 5 | Nestle fish in spinach mixture. | | 6 | meanwhile, in microwave or on stove top, heat milk with cream cheese until smooth; pour over fish mixture. | | 7 | Sprinkle with bread crumbs and parmesan. | | 8 | bake in 400f 200c oven for about 9 minutes or until almost opaque. | | 9 | Broil for 2-4 minutes or until golden and fish flakes easily when tested with fork. | | 10 | Per serving: about 290 calories, 29 g protein, 13 g fat, 14 g carbohydrate excellent source calcium, good source iron. |
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