Baked flounder Florentine with mustard-dill sauce

Baked flounder Florentine with mustard-dill sauce
Nutritionally speaking, most fish are great source of omega 3 fatty acids and protein, which helps brain development. Some varieties are even rich in vitamin D.  While persuading your kids to eat fish can be tricky, parents can encourage the kids to try different fish until find the one they like to eat. Tuna fish and salmon, which provide protein and omega-3 fats, can be kid-friendly fish options.

Makes 4 servings

Here’s a quick and easy dish for the end of a busy day when you are hungry for a hearty meal but have limited time and energy. To complete the meal, prepare couscous.

If you have a few extra minutes, at the same time as the fish bakes, you can roast vegetables to provide a pleasant companion dish. Toss sliced carrots, Brussels sprouts, or asparagus with a little olive oil, salt, and pepper. Bake for about 10 minutes or until tender.

For the fish
4 (4-ounce) flounder fillets (or other white fish fillets such as cod, walleye, or orange roughy)
4 cups finely chopped salad spinach
2 eggs
¼ cup Italian-flavored dried bread crumbs
½ teaspoon ground nutmeg
1/8 teaspoon salt, or to taste
1/8 teaspoon pepper, or to taste
2 tomatoes, cut into¼-inch slices
2 tablespoons freshly grated Parmesan cheese

For the sauce
½ cup sour cream
1 tablespoon Dijon mustard
1 tablespoon sniped fresh dill or 1 teaspoon dried dill
1 teaspoon Tabasco sauce, to taste
Ground white pepper to taste

Preheat the oven to 450°F.

Lightly spray a baking sheet with nonstick cooking spray. Place the fish fillets on the prepared pan.

Stir together the spinach, eggs, breadcrumbs, nutmeg, salt, and pepper. Spread over the fish. Top each fillet with a row of 3 overlapping tomato slices. Sprinkle with the Parmesan cheese.

Bake for 8 minutes or until the fish flakes easily when tested with a fork.

Meanwhile, stir together the sauce ingredients in a small bowl. Spoon into a small serving bowl.

To serve, transfer the fish with the tomato topping to plates, and serve the sauce on the side.