|Onion||1 Cup (16 tbs), coarsely chopped|
|Celery||1 Cup (16 tbs), sliced into 1/2 inch pieces|
|Carrots||1 Cup (16 tbs), sliced into 1/2 inch pieces|
|Potatoes||2 Medium, pared and diced|
|Water||1⁄4 Cup (4 tbs)|
|Canned tomatoes||1 Pound (1 Can)|
|Flounder fillets||1 Pound, cut into bite-size pieces|
|Flounder fillets||1 Pound, bite size pieces|
|Parsley flakes||1 Tablespoon|
1) In a 3-quart casserole, add the onion, celery, carrots, potatoes and water together.
2) Cover and cook in the microwave for 8 to 10 minutes or until the vegetables are soft.
3) Stir in rest of the ingredients, then cover and cook for 5 to 6 minutes or until the fish is flakey.
4) Serve immediately in individual serving bowls.
Calories 468 Calories from Fat 150
% Daily Value*
Total Fat 17 g25.8%
Saturated Fat 6.5 g32.6%
Trans Fat 0 g
Cholesterol 128 mg42.7%
Sodium 1392.7 mg58%
Total Carbohydrates 49 g16.2%
Dietary Fiber 7.3 g29.4%
Sugars 11.1 g
Protein 34 g68.5%
Vitamin A 133.7% Vitamin C 64.7%
Calcium 18.7% Iron 34.3%
*Based on a 2000 Calorie diet