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Fillet Of Flounder With Broccoli

Microwave.Lady's picture
  Butter/Margarine 1⁄4 Cup (4 tbs)
  Flour 1⁄4 Cup (4 tbs)
  Salt 1 Teaspoon
  Dried tarragon leaves 1 Teaspoon
  Pepper 1⁄8 Teaspoon
  Milk 1 Cup (16 tbs)
  Dry white wine 1⁄4 Cup (4 tbs)
  Water 1⁄4 Cup (4 tbs)
  Frozen chopped broccoli 20 Ounce (1 Package)
  Lemon juice 2 Tablespoon
  Frozen flounder fillets 32 Ounce, thawed
  Lemon juice 1 Tablespoon
  Grated parmesan cheese 2 Tablespoon
  Salt To Taste
  Pepper To Taste

In a medium-sized, heat-resistant, non-metallic bowl, heat butter on full power 1 minute or until melted.
Add flour, salt, tarragon leaves and pepper.
Stir until smooth.
Add milk, a little at a time, stirring after each addition.
Heat, uncovered, on roast for 6 minutes or until thickened and smooth.
Stir occasionally.
Stir in wine.
Heat, uncovered, an additional 3 minutes on ROAST.
Set sauce aside.
In a deep, 1 1/2 quart, heat-resistant, non-metallic casserole place 1/4 cup water and chopped broccoli.
Heat, covered, on full power 5 minutes.
Heat, covered, an additional 5 minutes on full power or until broccoli is heated through.
Drain excess water.
Add 1 cup of sauce and 2 tablespoons lemon juice to cooked broccoli, mixing gently to combine.
Brush fillets with lemon juice and sprinkle with salt and pepper, to taste.
Arrange fillets in a 3-quart, heat-resistant, non metallic baking dish, with fillets overlapping.
Spoon brocooli mixture around the edge of fillets.
Spoon remaining sauce over fish.
Heat, uncovered, on roast for 10 to 11 minutes.
Sprinkle Parmesan cheese over top of fish and heat, uncovered, an additional 6 minutes on roast or until cheese is melted.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1745 Calories from Fat 693

% Daily Value*

Total Fat 78 g120.4%

Saturated Fat 38.4 g192.2%

Trans Fat 0 g

Cholesterol 690 mg230%

Sodium 5709.1 mg237.9%

Total Carbohydrates 72 g23.9%

Dietary Fiber 14.8 g59.2%

Sugars 14 g

Protein 196 g391.9%

Vitamin A 373.3% Vitamin C 905.8%

Calcium 94% Iron 20.1%

*Based on a 2000 Calorie diet


Fillet Of Flounder With Broccoli Recipe