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Jean's Fish Fillets Recipe
|Flounder fillets||12 Ounce, cut into serving size pieces (About 1/4 Inch Thick)|
|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)|
Calories 239 Calories from Fat 145
% Daily Value*
Total Fat 16 g25.2%
Saturated Fat 9 g44.9%
Trans Fat 0 g
Cholesterol 77.9 mg
Sodium 446.6 mg18.6%
Total Carbohydrates 8 g2.8%
Dietary Fiber 0.88 g3.5%
Sugars 3.7 g
Protein 15 g29.6%
Vitamin A 25.2% Vitamin C 24.4%
Calcium 14.5% Iron 4%
*Based on a 2000 Calorie diet
Microwave at High for 45 seconds to 1 minute, or until butter melts.
Add flounder, turning to coat both sides.
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.