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Flounder Fillets Dijon

No recipe image available.A quick and easy micro-cooked fish entrée.

Recipe Ingredients:

4 large carrots, peeled and julienned
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 teaspoon coarse-grain Dijon mustard
1 teaspoon honey
4 (4 to 5-ounce) flounder fillets

Cooking Directions:

  1. Combine carrots, parsley, oil, salt and pepper in a 11x7x2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once.
  2. To make an even thickness, fold over thin fillets or bend long fillets. Place fillets on top of carrots in the corners of the dish with the thick parts toward the outside and the thin parts toward the center. Combine the mustard and honey and spread over fillets.
  3. Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1 to 3 minutes longer or just until fish flakes easily when tested with a fork. Let stand, covered, 2 minutes. Arrange fish and carrots on 4 warm plates.

Makes 4 servings.

Nutritional Information Per Serving (1/4 of recipe): Calories: 170 Protein: 22.7 g Carbohydrates: 13.3 g Fat: 2.82 g Cholesterol: 54.4 mg Sodium: 229 mg.

Recipe provided courtesy of National Fisheries Institute.