A quick, easy, light and low-fat seafood
entree prepared in a microwave oven.
Flounder
Fillets Dijon
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
- 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.
- 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.
- 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 analysis per
(4 ounce serving): 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.
