This Baked Flounder Florentine is made with flounder, olive oil, onion, spinach, bread crumbs, white wine and parsley.
This flounder is so easy, delicious and perfect for a weeknight meal. The combination of the flounder, spinach, and white wine is everything you will ever need. Flounder is a flatfish species found at the bottom of the ocean. They have both eyes on one side of its head and lay on the ocean floor. Flounder has a mild-tasting fish taste with a sweet undertone. It is an excellent source of omega 3, which is why I love making it.
- Extra Virgin Olive Oil
- Baby spinach
- Parmesan cheese
- Bread crumbs
- White wine
See recipe card for quantities.
Preheat the oven to 400°F.
Position the rack in the upper third part of the oven.
Heat one tablespoon oil in a large saucepan over medium heat. Add the onion and cook until soft, about 5 minutes. Add the spinach and cook for 5 minutes, stirring often. Drain in a colander and, using a spatula, press the spinach to remove excess liquid. Transfer to a bowl and stir in the 2 tablespoons parmesan, one tablespoon bread crumbs, salt and pepper.
Season the flounder with salt and pepper on each side. Place a fillet on a plate and a quarter of the spinach in the center of a fillet. Fold the fillet on both sides to shape them into log. Arrange the fillet on a prepared 11 x 8 inch baking dish, folded side down. Repeat with the rest of the fillets. If there is any leftover spinach, you can place around the fish. Drizzle wine over the fish and sprinkle the remaining parmesan and bread crumbs over the fish. Drizzle olive oil over the fillets.
Bake the flounder for 15 to 20 minutes, until the fish flakes easily.
Remove from the oven and garnish with fresh parsley.
Hint: If you have leftover spinach, you can place it around the flounder.
Flounder: For best quality, go to your local fish market and ask for the freshest flounder they have.
Olive oil: I used good quality extra virgin olive oil.
Breadcrumbs: I used Italian bread crumbs although panko bread crumbs works as well.
Onion: I used red onion for this recipe, although you can use yellow or white onion. This is the base flavor for the recipe.
Spinach: For best quality, use fresh spinach from a bag or clear plastic box. Although the bag might seem big, the spinach will shrivel into such small pieces, making it necessary to use the entire bag. You can do this in batches as the spinach shrivels.
Cheese: Traditionally, you should use grated parmesan cheese. You could always use asiago, pecorino romano or grana Padano.
Cooking is a chance to be creative! Have fun with it and feel free to make your own variation.
- Spicy - add chili pepper flakes into the spinach to imbue heat.
- Deluxe - add butter and capers to the Baked Flounder Florentine.
- Kid friendly - Flake the fish and add onto a taco for some fish tacos or serve on a bed of rice.
Check out this Flounder Piccata for a delicious Italian style fish.
Equipment can have a big impact on how a recipe turns out. Stone bakeware takes longer to heat up than metal pans, and also retain heat for longer, which could make the recipe more watery, or burnt on the outsides.
I love using my Caraway pots, pans and baking sheets for best quality. Get yourself a discount by clicking here!
This will be good in the refrigerator for 2-3 days.
These Baked Flounder Florentine ingredients don't stand up well to freezing.
If you have leftover spinach, you can place it around the flounder.Print
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove