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Flounder Fillets Dijon

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Make it a Meal

Add these dishes to make a full meal:

Pasta Salad with Asparagus

Coastal Lobster and Scallop Bisque

Pear Crisp

Wine Pairings

Recipe courtesy of the National Fisheries Institute

Preparation facts

Yield: 4 servings

Ingredients

4 large carrots, julienned

2 Tbs parsley, chopped

1 tsp olive oil

1/8 tsp salt

1/8 tsp pepper

1 tsp coarse-grain Dijon mustard

1 tsp honey

4 (4-5 ounces) flounder fillets

Directions

Combine carrots, parsley, oil, salt and pepper in a 7x11x2-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 centre. 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 centre 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.

Nutrition facts

Serving Size 1 serving
Calories 195
Calories from Fat 30 (16%)
% Daily Value*
5%Total Fat 3g
3%Saturated Fat 0.6g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.2g
29%Cholesterol 86mg
11%Sodium 273mg
19%Potassium 681mg
3%Total Carbohydrate 9g
9%Dietary Fiber 2.3g
Sugars 5g
Sugar Alcohols 0g
63%Protein 31g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.