The American Heart Association recommends 2 or more fish meals per week. Here is a simple and delicious way to dress up fish.

 

Cooking time: 35 minutes Ingredients: Yield: 4 servings • 1 tsp grated lemon zest • 1 3/4 cups low-fat milk (1% or less), divided • 3 Tbsp flour • 1/2 cup plus 2 Tbsp Parmesan cheese • pepper to taste • pinch of cayenne pepper • 1 16-oz package or 1 1/2 10-oz packages frozen spinach • 1 lb. sole, haddock, flounder or orange roughy fillets • 2 tsp lemon juice • 2 Tbsp Italian style bread crumbs • 1 tsp olive oil

	Preheat oven to 425.
	Coat an 8 x 11.5 inch baking dish (2 quart capacity) with cooking spray. Sprinkle baking dish with lemon zest.
	Whisk 1/4 cup milk and flour in a small bowl until smooth.
	Heat remaining 1 1/2 cups milk in a heavy saucepan over medium heat until steaming.
	Add flour mixture and cook, whisking contantly, until sauce bubbles and thickens, 2-3 minutes. Remove from heat. Stir in 1/2 cup Parmesan, pepper and cayenne.
	Meanwhile, cook spinach acording to package directions. Drain and refresh under cold running water. Press out excess moisture.
	Spread spinach over bottom of prepared baking dish. Place fish fillets, slightly overlapping, over spinach.
	Sprinkle with lemon juice. Spoon cheese sauce evenly over fish. Sprinkle remaining 2 Tbsp Parmesan over sauce.
	Mix bread crumbs and oil in a small bowl; sprinkle over top of sauce.
	Bake until golden and bubbly and fish flakes when poked with a small sharp knife, 30-35 minutes.