|
Creole-Style Flounder
Fish takes particularly well to the gentle cooking of microwaves. Use this recipe with flounder or any other thin, white fish fillets.
Makes: 6 servings. Prep: 15 minutes. Microwave: about 10 minutes.
2 tablespoons butter
2 ribs celery, chopped
1 small onion, chopped (1/4 cup)
2 cloves garlic, finely chopped
1 large sweet green pepper, seeded and thinly sliced lengthwise
6 flounder fillets (1 1/2 pounds total)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper (cayenne)
1 can (8 ounces) tomato sauce
1 tablespoon fresh lemon juice
Cooked rice
1. Combine butter, celery, onion, garlic and green pepper in 13 x 9-inch shallow microwave-safe baking dish. Cover dish loosely with plastic wrap. Microwave on high power for 4 minutes.
2. Stir vegetables. Season both sides of fillets with salt, black pepper and red pepper. Arrange the fish over the vegetables, with the thickest part of the fillets facing toward the outside of the dish. Pour tomato sauce evenly over the top of the fish. Drizzle with lemon juice. Loosely cover the dish with plastic wrap. Microwave on high power for 6 to 7 minutes or until fish is cooked through. Turn dish around 180° halfway through cooking. Let stand, covered, for 2 minutes. Spoon fillet and sauce over cooked rice.
Nutrient Value Per Serving: 175 calories, 5 g fat (3 g saturated), 25 g protein, 7 g carbohydrate, 2 g fiber, 596 mg sodium, 70 mg cholesterol.
|
Linear Mode
