Flounder Fillets with Carrots

  • Yield: servings


1pound (4 large) julienne carrots
2tablespoons minced parsley
1teaspoon olive oil
1/8teaspoon salt
1/8teaspoon pepper
4-- (4- to 5-ounce) flounder fillets
1teaspoon coarse-grain Dijon mustard
1teaspoon honey


  1. Combine carrots, parsley, oil, salt, and pepper in a 7 x11 x 2-inch microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring once.
  2. To make an even thickness, fold thin fillets over or bend long fillets. Place fillets on top of carrots. Combine the mustard and honey and spread over fillets.
  3. Cover with wax paper. Microwave at 100% power 2 minutes. Rotate fillets, placing cooked parts toward the center and continue to cook 1-3 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 Info *per serving

  • Calories 170
  • Fat 3g
  • Cholesterol 54,g
  • Sodium 229mg
  • Carbohydrate 13g
  • Protein 23g