$5 off $50 or $10 off $75 or more. Use code FALLSALE at checkout. Expires Sunday 10/25/2014, 11:59PM. Online only.only
plus get free shipping on orders over $25. Order by 6 p.m. ET Ships same day. Learn more.
Reorder products. See your order history.
FREE SHIPPING on orders of $25 or more.

How to get FREE Shipping:
1. Place your online order of $25 or more*
2. Ship to an address within the United States (including U.S. territories)
3. Your shipment should arrive within 2-6 business days from your order

* Your total purchase must reach the designated amount after any discounts are applied and prior to the costs of shipping and tax.
Order by 6, We'll Ship the Same Day

Domestic orders placed Monday - Friday by 6 p.m. Eastern Time will be packed and shipped the same day, pending verification of billing information and the shipping method selected. International orders and orders containing gift cards, out-of-stock items or refrigerated items will be processed as quickly as possible, but won't necessarily be shipped out the same day.

Excludes all orders placed on major US holidays (Memorial Day, Independence Day, Labor Day, Thanksgiving Day, Christmas Day and New Year's Day).

 

Health Guides
Health Concerns
Vitamin Guide
Herbal Remedies
Homeopathy
Weight Control
Sports & Fitness
Women's Health
Men's Health
Safety Checker
Food Guide
Newswire
Personal Health Tools
 Print this article
 

Flounder Fillets with Carrot Coins

Flounder Fillets with Carrot Coins: Main Image

Quick Facts

Servings: 4
Cook Time: 12 min.
This simple and elegant preparation of flounder has subtle hints of sweet honey and savory Dijon mustard.

Ingredients

  • 1 pound (4 large) julienne carrots
  • 2 tablespoons minced parsley
  • 1 teaspoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 teaspoon coarse-grain Dijon mustard
  • 1 teaspoon 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 towards the outside and 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 1-3 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.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 180
  Calories from Fat 26 (14%)
(5%)Total Fat 3g
(3%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
(20%)Cholesterol 61mg
(11%)Sodium 271mg
(24%)Potassium 837mg
Total Carbohydrate 13g
(14%)Dietary Fiber 4g
Sugars 7g
Sugar Alcohols 0g
(50%)Protein 25g
* 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.

Copyright 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.

 
sign up. save 10%

invalid email address entered. please try again.

 
almost there! click sign me up for exclusive coupons, great deals, early access to sales and info on how to stay healthy & fit.  view our privacy policy.
*first time customers only