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Jean's Fish Fillets Recipe
|Flounder fillets||12 Ounce, about 1/4 inch thick, cut into serving-size pieces|
|Finely chopped onion||2 Tablespoon|
|Snipped fresh parsley||2 Tablespoon|
|Tomato||1 Medium, seeded and chopped|
|Dried basil leaves||1⁄4 Teaspoon|
|Shredded cheddar cheese||1⁄4 Cup (4 tbs)|
|Shredded swiss cheese||1⁄4 Cup (4 tbs)|
Serving size: Complete recipe
Calories 956 Calories from Fat 582
% Daily Value*
Total Fat 65 g100.4%
Saturated Fat 24.8 g124.1%
Trans Fat 0 g
Cholesterol 247.1 mg
Sodium 1791.7 mg74.7%
Total Carbohydrates 34 g11.2%
Dietary Fiber 3.5 g14.1%
Sugars 14.8 g
Protein 59 g118.2%
Vitamin A 107.4% Vitamin C 97.6%
Calcium 57.6% Iron 15.8%
*Based on a 2000 Calorie diet
Microwave at High for 45 seconds to 1 minute, or until melted.
Add flounder, turning to coat.
Arrange flounder with thickest portions toward outside of casserole.
Sprinkle with salt, pepper, onion, parsley, tomato and basil.
Reduce power to 70% (Medium High).
Microwave for 9 to 13 minutes, or until fish in center flakes easily with fork, rotating casserole once or twice.