Asian Flounder

Posted on Posted in Healthy Recipes

Ingredients

8 green onions
1/4 cup minced fresh cilantro
1 tablespoon minced peeled fresh ginger
2 teaspoons dark sesame oil, divided
4 (6-ounce) flounder fillets, skinned
2 teaspoons rice vinegar
2 teaspoons low-sodium soy sauce
1/8 teaspoon salt
4 lemon slices

 

Preparation

Remove green tops from onions; slice onion tops into 1-inch pieces to measure 1/4 cup; set aside.  Reserve remaining onion tops for another use. Cut white portions of onions into 2-inch pieces. Combine cilantro, ginger, and 1 teaspoon oil in a 9-inch pie plate. Fold each fillet in half crosswise. Arrange fish spokelike with thinnest portions pointing toward center of dish. Arrange white onion portions between each fillet. Combine 1/4 cup green onion tops, 1 teaspoon oil, vinegar, soy sauce, and salt; pour over fish. Cover with heavy-duty plastic wrap. Microwave at HIGH 4 minutes or until fish flakes easily when tested with a fork. Garnish each fillet with a lemon slice.

 

Nutritional Information

Amount per serving

Calories 188 Calories from fat 21 % Fat 4.4 g Sat fat 0.8 g Mono fat 1.3 g Poly fat 1.5 g Protein 32.8 g Carbohydrate 2.7 g Fiber 0.9 g Cholesterol 82 mg Iron 1.3 mg Sodium 299 mg Calcium 57 mg

*For this and additional high protein, low carb recipes: www.myrecipes.com

Please follow and like us:

Leave a Reply