Recipe courtesy of the National Fisheries Institute
Preparation facts
Yield: 4 servings
Ingredients
4 large carrots, julienned
2 Tbs parsley, minced
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 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.
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