Flounder Fillets Louisiana
|Flounder fillets||1 1⁄2 Pound, 750 g|
|Butter/Margarine||1 Tablespoon, 15 ml|
|Green onions||3 Tablespoon, 50 ml|
|Parsley||3 Tablespoon, 50 ml|
|Crabmeat/8-oz canned snow crabmeat with its juice||1⁄2 Pound|
|Fine cracker crumbs||1⁄4 Cup (4 tbs), 60 ml|
|Curry powder||1⁄4 Teaspoon|
|Salt||1⁄2 Teaspoon, 2 ml|
|Pepper||1⁄2 Teaspoon, 2 ml|
Cut fish into 6 serving pieces, pat dry with paper towels.
Place in a 7 x 11-inch (18 x 28 cm) glass baking dish.
Place butter or margarine in a microwave-safe dish, add the green onions, parsley and minced onion.
Microwave 2 minutes at HIGH.
Stir well and microwave at MEDIUM-HIGH another 2 minutes.
Stir in the crabmeat (use juice, when canned crab is used) and add the remaining ingredients.
Stir the whole together.
Spread mixture over fillets in baking dish.
Cover with waxed paper.
Microwave at HIGH 5 minutes or until fish flakes easily with a fork.
Garnish with parsley and lime or lemon slices.
Serving size: Complete recipe
Calories 1540 Calories from Fat 562
% Daily Value*
Total Fat 65 g99.3%
Saturated Fat 28.2 g141.1%
Trans Fat 0 g
Cholesterol 641.1 mg213.7%
Sodium 4770.7 mg198.8%
Total Carbohydrates 102 g34%
Dietary Fiber 7.3 g29.3%
Sugars 44.7 g
Protein 137 g273.5%
Vitamin A 120.7% Vitamin C 240.6%
Calcium 61.7% Iron 27.3%
*Based on a 2000 Calorie diet