Flounder Fillets Dijon
4 large carrots, peeled and julienned
2 tablespoons chopped fresh 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 (4-5-oz.) 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.
Nutritional analysis per (4 oz. serving)
Calories: 170 Protein: 22.7 g Carbohydrates: 13.3 g
Fat: 2.82 g Cholesterol: 54.4 mg Sodium: 229 mg
Serving Size: 4.