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Prep Time: 15 Minutes Cook Time: 35 Minutes |
Ready In: 50 Minutes Servings: 4 |
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Fish on a bed of a rich creamy (yet fat-free)spinach sauce. Ingredients:
1 (10 ounce) package frozen chopped spinach |
2 tablespoons all-purpose flour |
1/2 cup nonfat milk |
1/4 cup fat-free low-sodium chicken broth |
1/4 cup nonfat sour cream |
salt (to taste) |
pepper (to taste) |
1 lb tilapia fillet (or any other mild fish) |
2 tablespoons lemon juice |
Directions:
1. Preheat oven to 350 degrees.
2. Cook spinach according to package directions and drain very well.
3. In a small nonstick saucepot over medium heat, add the flour and gradually whisk in the milk and chicken broth and cook for 5 minutes or until thickened and boiling, whisking constantly.
4. Remove from heat and fold in sour cream. Season with salt and pepper (if using).
5. Stir 1 cup of the sauce into the spinach, mixing well.
6. Spread the creamed spinach on the bottom of a 2 quart casserole dish coated with non-stick cooking spray.
7. Sprinkle fish with salt and pepper (if using) and drizzle with lemon juice.
8. Pour the remaining sauce over the fish. Bake covered, for 30 minutes or until the fish flakes with a fork.
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