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Flounder dijon

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  Flounder/Sole / pompano fillets 12 Ounce (4 Fillets, 3 Ounces Each Fresh Or Frozen)
  Nonstick spray coating 1
  Sliced fresh mushrooms 1⁄2 Cup (8 tbs)
  Sliced zucchini 1⁄3 Cup (5.33 tbs)
  Julienne carrot strips 1⁄4 Cup (4 tbs)
  Sliced green onion 1⁄4 Cup (4 tbs)
  Skim milk 3⁄4 Cup (12 tbs)
  Cornstarch 1 1⁄2 Teaspoon
  Dijon style mustard 1 1⁄2 Teaspoon
  Instant chicken bouillon granules 1 Teaspoon

Thaw fish, if frozen.
Measure thickness of fish.
Place the fish in a single layer in a 12 x 7 1/2 x 2-inch baking dish; tuck under any thin edges.
Bake in a 450° oven till fish just flakes with a fork.
Allow 4 to 6 minutes for each 1/2-inch thickness of fish.
Meanwhile, for the sauce, spray a cold medium saucepan with nonstick coating.
Preheat saucepan over medium heat.
Cook mushrooms, zucchini, carrot, and green onion in saucepan till crisp-tender.
Stir together skim milk, cornstarch, Dijon-style mustard, and chicken bouillon granules.
Add milk mixture to vegetables in saucepan.
Cook and stir till thickened and bubbly.
Cook and stir for 2 minutes more.
Transfer fish to dinner plates.
Ladle sauce over fish.

Recipe Summary


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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 469 Calories from Fat 56

% Daily Value*

Total Fat 7 g10.7%

Saturated Fat 1.4 g7.2%

Trans Fat 0 g

Cholesterol 166.8 mg55.6%

Sodium 1774.7 mg73.9%

Total Carbohydrates 23 g7.8%

Dietary Fiber 2.3 g9.4%

Sugars 11.9 g

Protein 73 g145%

Vitamin A 18.5% Vitamin C 44.3%

Calcium 30.7% Iron 14.1%

*Based on a 2000 Calorie diet

Flounder Dijon Recipe