STEAMED FLOUNDER WITH VEGETABLE COUSCOUS

facebook share image   twitter share image   pinterest share image   E-Mail share image



Steamed Flounder with Vegetable Couscous image

FLAVOR BOOSTER Everyone knows steamed fish is healthy-the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

Yield serves 4

Number Of Ingredients 10

1 cup couscous
1 red bell pepper, ribs and seeds removed, finely diced
1 medium zucchini, finely diced
1/2 teaspoon dried oregano
3 tablespoons olive oil
1/2 cup water
Coarse salt and ground pepper
1 tablespoon plus 1 teaspoon Dijon mustard
4 flounder fillets (6 to 8 ounces each)
1 tablespoon white-wine vinegar

Steps:

  • In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
  • Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
  • Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.
  • (Per Serving)
  • Calories: 455
  • Fat: 13g (2.1g Saturated Fat)
  • Protein: 43.8g
  • Carbohydrates: 38.3g
  • Fiber: 3.4g

There are no comments yet!