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Italian Style Flounder

chef.tim.lee's picture
Ingredients
  Flounder fillet 3 Ounce, thawed (Fresh Or Frozen, 1 Piece)
  Salt 1 Dash
  Dried oregano leaves 4
  Paprika 1 Dash
  Tomato slice 1 (1/2 Inch Thick)
  Snipped chives 1⁄2 Teaspoon
  Italian salad dressing 1 Tablespoon
  Grated parmesan cheese 1 Teaspoon
Directions

Pat flounder piecefs] dry.
Place flounder on rack in 11 x 7 x 1 1/2" dish [with thickest parts to outside edges].
Sprinkle with salt, oregano and paprika.
Place tomato slice[s] on flounder piecefs]; sprinkle with chives.
Pour dressing over top; sprinkle with cheese.
Cover loosely and microwave on high (550 watts) until flounder flakes easily with fork, 2 to 3 min [4 to 5 min].
Flounder should register 175° on meat thermometer.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Italian
Course: 
Main Dish
Method: 
Microwaving
Ingredient: 
Fish
Interest: 
Quick, Healthy
Preparation Time: 
10 Minutes
Cook Time: 
5 Minutes
Ready In: 
15 Minutes
Servings: 
2

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Average: 4.4 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 123 Calories from Fat 59

% Daily Value*

Total Fat 7 g10.2%

Saturated Fat 2.2 g10.8%

Trans Fat 0 g

Cholesterol 26.2 mg8.7%

Sodium 356 mg14.8%

Total Carbohydrates 10 g3.3%

Dietary Fiber 3.4 g13.6%

Sugars 3.7 g

Protein 8 g15.3%

Vitamin A 21.5% Vitamin C 19.4%

Calcium 13.9% Iron 16.3%

*Based on a 2000 Calorie diet

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Italian Style Flounder Recipe