Asian Flounder

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.

Yield: 4 servings (serving size: 1 fillet)

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

Calories:

188 (21% from fat)

Fat:

4.4g (sat 0.8g,mono 1.3g,poly 1.5g)

Protein:

32.8g

Carbohydrate:

2.7g

Fiber:

0.9g

Cholesterol:

82mg

Iron:

1.3mg

Sodium:

299mg

Calcium:

57mg