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Flounder Fillets with Carrot Coins

Flounder Fillets with Carrot Coins
  • Duration
  • Cook Time
  • Prep Time
  • 4 ServingsServings


  • 1 Pound (4 large) julienne carrots
  • 2 Tablespoons minced parsley
  • 1 teaspoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 teaspoon coarse-grain Dijon mustard
  • 1 teaspoon honey
  • 4 (4-5 ounces) flounder fillets



1 Combine carrots, parsley, oil, salt, and pepper in a 7x11x2-inch microwave-safe baking dish

2 Cover with wMicrowave at 100% power 5 minutes, stirring once.

3 To make an even thickness, fold over thin fillets or bend long fillets.

4 Place fillets on top of carrots in the corners of the dish with the thick parts towards the outside and thin parts toward the center.

5 Combine the mustard and honey and spread over fillets. Cover with wax paper.

6 Microwave at 100% power 2 minutes. Rotate fillets, placing cooking parts toward the center and continue to cook 1-3 minutes longer or just until fish flakes easily when tested with a fork.

7 Let stand, covered 2 minutes.

8 Arrange fish and carrots on 4 warm plates.

Source: National Fisheries Institute