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Fillet Of Flounder With Broccoli

Microwaverina's picture
Do you want a tasty Fillet Of Flounder With Broccoli recipe? Stock up on plenty of bags of broccoli as you will want to make this Fillet Of Flounder With Broccoli time and again. I suggest that you try out this Fillet Of Flounder With Broccoli recipe, and tell me how you find it.
  Frozen chopped broccoli 10 Ounce (1 Package)
  Margarine/Butter 1⁄4 Cup (4 tbs)
  All purpose flour 1⁄4 Cup (4 tbs)
  Dried tarragon leaves 1 Teaspoon
  Salt 1⁄2 Teaspoon
  Pepper 1⁄8 Teaspoon
  Paprika 1⁄4 Teaspoon
  Milk 1 Cup (16 tbs)
  Dry white wine 1⁄4 Cup (4 tbs)
  Lemon juice 1 Tablespoon
  Flounder fillets 12 Ounce, Defrosted (Fresh / Frozen)

Place frozen broccoli in 1-quart casserole; cover.
Microwave at HIGH (100%) until broccoli is tender, 5 to 7 minutes.
Set aside.
Place margarine in medium bowl.
Microwave at HIGH (100%) until melted, 45 seconds to 1 minute 30 seconds.
Blend in flour, tarragon, salt, pepper and paprika.
Gradually stir in milk, wine and lemon juice.
Microwave at MEDIUM-HIGH (70%) until thickened, 5 to 7 minutes, stirring once or twice.
Set sauce aside.
Place fish in rectangular baking dish, 12 x 8 inches, or 10-inch square casserole.
Cover with wax paper.
Micro wave at HIGH (100%) until fish flakes easily in center with fork, 5 to 7 minutes.
Drain and remove fish fillets.
Spread reserved broccoli in baking dish.
Arrange fish fillets over top.
Pour reserved sauce over fish and broccoli.
Microwave at MEDIUM-HIGH (70%) until heated through, 2 to 4 minutes.

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1271 Calories from Fat 676

% Daily Value*

Total Fat 76 g116.4%

Saturated Fat 21.7 g108.5%

Trans Fat 0 g

Cholesterol 214.6 mg71.5%

Sodium 2202.7 mg91.8%

Total Carbohydrates 77 g25.7%

Dietary Fiber 8.4 g33.7%

Sugars 22.7 g

Protein 65 g130.5%

Vitamin A 227.6% Vitamin C 450.8%

Calcium 53.3% Iron 20%

*Based on a 2000 Calorie diet

Fillet Of Flounder With Broccoli Recipe