⏱ 20 min total

Fish Florentine

Name: Fish Florentine
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: 5 oz Whitefish; ¼ tbsp Olive oil; ¼ tbsp Butter; ¼ cup, chopped Red bell pepper; ½ cloves, minced Garlic; ¼ package (10 oz) Spinach; ½ oz Cream cheese; 1 tbsp Half-and-half; ¾ tbsp Parmesan cheese; ¼ dash Salt; ¼ dash Black pepper

Per 1 serving · 292 g · 11 ingredients

Calories

339

17%
of a 2,000 cal day

Protein
33g
39% of calories
Carbs
7.3g
9% of calories
Fat
20g
53% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Fish Florentine (292 g) has 339 calories, with 33 g of protein, 7.3 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (65% DV), Vitamin A (57% DV) and Vitamin C (76% DV). Keep an eye on saturated fat and cholesterol, which provide 33% and 36% of the daily value.

Per 100 g

116cal

low energy density

Protein per 100 cal

9.6g

Net carbs

carbs minus fiber

Fiber

2.4g

3.4 g sugar

High in

20%+ of the daily value

Protein65%
Vitamin A57%
Vitamin C76%
Vitamin D114%
Vitamin E20%
Vitamin K290%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

Saturated fat33%
Cholesterol36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 15 min

1
In a large skillet over medium heat, add half of the olive oil and butter. Cook the red bell pepper and garlic for about 4 minutes until softened.
2
Add the spinach, season with salt and pepper, and stir until the spinach wilts.
3
Mix in the cream cheese, half & half, and Parmesan cheese until the cream cheese is melted and the mixture is creamy.
4
In a separate skillet over medium-high heat, add the remaining oil and butter.
5
Season the fish with salt and pepper on both sides, then place in the hot skillet.
6
Cook the fish for 6 minutes on one side, then flip and cook for another 5 minutes until it reaches 145°F and is browned.
7
Serve by placing the spinach mixture on each plate and topping with a piece of fish.

Vitamins & minerals

Amounts for 1 serving (292 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	513 μg	57%
Vitamin C	68 mg	76%
Vitamin D	17 μg	114%
Vitamin E	3 mg	20%
Vitamin K	348 μg	290%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.4 mg	31%
Niacin	5 mg	32%
Vitamin B6	1 mg	56%
Folate (B9)	180 μg	45%
Vitamin B12	2 μg	69%
Pantothenic acid	1 mg	28%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	197 mg	20%
Iron	3 mg	34%
Potassium	989 mg	21%
Magnesium	112 mg	27%
Phosphorus	494 mg	71%
Zinc	2 mg	20%
Copper	0.2 mg	23%
Manganese	1 mg	34%
Selenium	21 μg	37%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	7 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	4,613 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.2 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	1 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	120 μg	—
Serine	1 g	—
Starch	0.2 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	17 μg	—

Burning 339 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Fish Florentine?

One serving of Fish Florentine (1 serving) has 339 calories, which works out to 116 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Fish Florentine high in protein?

Yes. It has 33 g of protein per serving, and 39% of its calories come from protein (9.6 g of protein per 100 calories).

Is Fish Florentine keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Fish Florentine?

290 mg per serving.

How much sugar is in Fish Florentine?

3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (292 g)

Calories339

% Daily Value*

Total fat 20g	25%
Saturated fat 6.6g	33%
Trans fat 0.1g
Cholesterol 109mg	36%
Sodium 290mg	13%
Total carbohydrate 7.3g	3%
Dietary fiber 2.4g	9%
Total sugars 3.4g
Protein 33g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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