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Asian Flounder

Becky Luigart-Stayner; Mary Catherine Muir
Yield 4 servings (serving size: 1 fillet)
Since fillets of this fish are quite thin, they often end up overcooked and dry when baked or sautéed. Steaming the fish in the microwave cooks it quickly so that it stays moist. The unusual method of folding and arranging the fish is necessary because the food toward the edge of the dish cooks more rapidly than the food in the center.

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

Nutrition Information

  • calories 188
  • caloriesfromfat 21 %
  • fat 4.4 g
  • satfat 0.8 g
  • monofat 1.3 g
  • polyfat 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

How to Make It

  1. 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.

  2. 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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.