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Fillet Of Flounder With Broccoli Recipe
|Frozen chopped broccoli||10 Ounce (1 Package)|
|Margarine/Butter||1⁄4 Cup (4 tbs)|
|All purpose flour||1⁄4 Cup (4 tbs)|
|Dried tarragon leaves||1 Teaspoon|
|Milk||1 Cup (16 tbs)|
|Dry white wine||1⁄4 Cup (4 tbs)|
|Lemon juice||1 Tablespoon|
|Flounder fillets||12 Ounce, Defrosted (Fresh / Frozen)|
Serving size: Complete recipe
Calories 1271 Calories from Fat 676
% Daily Value*
Total Fat 76 g116.4%
Saturated Fat 21.7 g108.5%
Trans Fat 0 g
Cholesterol 214.6 mg
Sodium 2202.7 mg91.8%
Total Carbohydrates 77 g25.7%
Dietary Fiber 8.4 g33.7%
Sugars 22.7 g
Protein 65 g130.5%
Vitamin A 227.6% Vitamin C 450.8%
Calcium 53.3% Iron 20%
*Based on a 2000 Calorie diet
Microwave at HIGH (100%) until broccoli is tender, 5 to 7 minutes.
Place margarine in medium bowl.
Microwave at HIGH (100%) until melted, 45 seconds to 1 minute 30 seconds.
Blend in flour, tarragon, salt, pepper and paprika.
Gradually stir in milk, wine and lemon juice.
Microwave at MEDIUM-HIGH (70%) until thickened, 5 to 7 minutes, stirring once or twice.
Set sauce aside.
Place fish in rectangular baking dish, 12 x 8 inches, or 10-inch square casserole.
Cover with wax paper.
Micro wave at HIGH (100%) until fish flakes easily in center with fork, 5 to 7 minutes.
Drain and remove fish fillets.
Spread reserved broccoli in baking dish.
Arrange fish fillets over top.
Pour reserved sauce over fish and broccoli.
Microwave at MEDIUM-HIGH (70%) until heated through, 2 to 4 minutes.