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Flounder with Cucumber Sauce Recipe

“We live on Chesapeake Bay and my husband goes fishing every chance he gets,” writes Carole Dishman of Hampton, Virginia. “This is my favorite way to fix flounder he catches.” It's also “company-special” and table-ready in just 20 minutes!

This recipe is:

Healthy

Quick

Diabetic Friendly

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Flounder with Cucumber Sauce Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

15 5 20

Ingredients

4 flounder fillets (6 ounces each)
1 tablespoon butter, melted
1/8 teaspoon salt
1/8 teaspoon lemon-pepper seasoning
CUCUMBER SAUCE:
1/3 cup chopped seeded peeled cucumber
3 tablespoons reduced-fat mayonnaise
3 tablespoons reduced-fat sour cream
3/4 teaspoon minced chives
1/4 teaspoon salt
1/4 teaspoon onion powder

Directions

Place the flounder in a 2-qt. microwave-safe dish coated with cooking spray. Drizzle with butter; sprinkle with salt and lemon-pepper. Cover and microwave on high for 5-6 minutes or until fish flakes easily with a fork.
Meanwhile, in a small bowl, combine the sauce ingredients. Serve with flounder. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts 1 fillet with 2 tablespoons sauce equals 217 calories, 9 g fat (4 g saturated fat), 95 mg cholesterol, 485 mg sodium, 2 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Originally published as Flounder with Cucumber Sauce in Light & Tasty December/January 2008, p17

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Flounder with Cucumber Sauce

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(1-1) of 1 reviews

Reviewed on May. 13, 2013 by JenniferH.

I really like the sauce on this recipe. However I have a thing against microwaving fish. So I cook my fish in a skillet instead using butter and the lemon pepper seasoning. It takes about the same amount of time as it calls for in this recipe to microwave it.