Sole Florentine

First time I ever had this dish was in high school. I was a lifeguard and taught private swim lessons and at the end of the season, one of the kid’s parents invited me to dinner as a way to say thank you. Fortunately, I have always been a spinach fan (yes, I even like canned spinach) and was delighted when they served sole Florentine. To this day, it’s one of my favorite fish recipes cooked in an oven. And the great things is, you can make it the day before and store covered, in the fridge.

It’s almost impossible to find sole, so opt for flounder which is from the same species of fish

Sole Florentine
2-3 tablespoons butter
1 shallot, minced
2-3 teaspoons dried Italian herbs
2 garlic cloves, minced
1 cup whole milk
1 cup fat-free half and half
4 teaspoons cornstarch
Salt and ground black pepper
4 cups spinach, steamed and shopped (or 2 packages frozen spinach)
½ cup Parmesan
8-10 flounder fillets


Combine cornstarch and ¼ cup milk in bowl and set aside.

Saute shallot and garlic in butter for about 3 minutes over medium-high heat. Add half and half, remaining milk and simmer until warm. Add cornstarch mixture and continue cooking, about 2 minutes, until sauce thickens. Add herbs, salt and pepper. Set aside.

If using fresh spinach, steam, chop and set aside. Make sure you remove all excess liquid before the next step. If using frozen spinach, unthaw completely and press out all liquid. Combine half of the sauce with spinach and Parmesan in a bowl and mix together.

Lightly pat fish and place on flat surface. Spoon spinach mixture into the center of the fillets and carefully fold fish into a small bundle. Place into a non-stick baking dish and pour remaining sauce over fish. Note, don;t worry if it doesn’t work out perfectly. And if you have extra spinach, you can add it in between the fish bundles in you want.

Cook at 450 degrees for 25 minutes. Optional to top with breadcrumbs and more Parmesan if you’d like. Enjoy!

A note about my recipes … most of what I cook isn’t a precise science. It’s look, taste and feel. And I encourage you to cook the same way. Add a little more of this, or a little less of that … and pay attention … and before long you’ll be a wiz at cooking seafood.

Coming up NEXT on the blog … a trip to the Dominican Republic. Want more from The Midwest Mermaid? Be sure to follow along here, and on Instagram for all the latest in seafood news and chews | @shaunanosler

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DISCLAIMER: I’m a writer and an editor. And I try my best to make sure every post is articulate and free from errors. However, being that I edit my own work—and it’s next to impossible to properly edit your own work—I admit, occasionally there may be an error or two I miss. But doing so doesn’t make me an idiot so don’t be mean. Just smile, pat yourself on the back for finding an error and be glad you’re not the only one who makes mistakes sometimes … yes, even mermaids slip up every now and then. xoxox