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Jean's Fish Fillets

Microwave.Lady's picture
Ingredients
  Butter/Margarine 2 Tablespoon
  Flounder fillets 12 Ounce, cut into serving size pieces (About 1/4 Inch Thick)
  Salt 1⁄4 Teaspoon
  Pepper To Taste
  Finely chopped onion 2 Tablespoon
  Snipped fresh parsley 2 Tablespoon
  Tomato 1 Medium, seeded and chopped
  Dried basil leaves 1⁄4 Teaspoon
  Shredded cheddar cheese 1⁄4 Cup (4 tbs)
  Shredded swiss cheese 1⁄4 Cup (4 tbs)
Directions

Place butter in 10-inch square casserole.
Microwave at High for 45 seconds to 1 minute, or until butter melts.
Add flounder, turning to coat both sides.
Arrange flounder with thickest portions toward outside of casserole.
Sprinkle with salt, pepper, onion, parsley, tomato and basil.
Cover.
Reduce power to 70% (Medium High).
Microwave for 9 to 13 minutes, or until fish in center flakes easily with fork, rotating casserole once or twice.

Recipe Summary

Difficulty Level: 
Very Easy
Cuisine: 
American
Course: 
Snack
Method: 
Microwaving
Dish: 
Sandwich
Ingredient: 
Fish
Interest: 
Quick, Healthy
Preparation Time: 
5 Minutes
Cook Time: 
15 Minutes
Ready In: 
20 Minutes
Servings: 
4

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3.97941
Average: 4 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 239 Calories from Fat 145

% Daily Value*

Total Fat 16 g25.2%

Saturated Fat 9 g44.9%

Trans Fat 0 g

Cholesterol 77.9 mg26%

Sodium 446.6 mg18.6%

Total Carbohydrates 8 g2.8%

Dietary Fiber 0.88 g3.5%

Sugars 3.7 g

Protein 15 g29.6%

Vitamin A 25.2% Vitamin C 24.4%

Calcium 14.5% Iron 4%

*Based on a 2000 Calorie diet

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Jean's Fish Fillets Recipe