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

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Hey there. I’m Shauna—a West Coast transplant in the landlocked state of Indiana … when I moved here I missed the beaches, the mountains, the desert, the rivers … and it took me a while to find places nearby that paralleled my old stomping grounds. BUT. Now that I’ve lived here for over 15 years, I’ve had time to explore the region and you know what? It’s amazing. There’s so much to do—from skiing in northern Michigan to relaxing lakeside in southern Kentucky to rocking the nightlife in one of the many metropolitan areas. And I love it here. I really do. BUT. I do miss the sea … and the sand and the rush of the waves … the smell of seawater … even the sting of too much sun after a day spent lollygagging at the beach. And I miss the constant supply of seafood and shellfish and riverfish? About that … since I’ve moved to the Midwest I’ve noticed that a lot of people here don’t consider fish that come from the river seafood … I’m not sure I agree, but hence the new word I’ve created, “riverfish” … time will tell if Webster picks it up ; ) So my blog, Seafood is The New Black, is my way of bringing a little bit of sea life (or is it sealife?) to the Midwest. And over on Seafood in the Circle City, you can read up on my favorite Indianapolis restaurants that serve seafood, and serve it well. As you read along, you’ll find all kinds of information … some that you might find more useful than others—and some, you might just find amusing … or not. Either way, and if nothing else, I hope you leave my little space here on the world wide web a little refreshed and maybe even a little inspired to bring a little bit of the ocean home with you. (Yes, I did use the word “little” four times in one sentence … it’s OK … mermaids like to repeat themselves.) Cheers! The Midwest Mermaid Oh, and if your curious, yes, I do actually write for a living … if you want to know about the organizations I work with and the publications where you can find my land legs, swim on over to the “Portfolio” tab … and thanks for visiting.

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