Stuffed Flounder with Tarragon Yogurt Sauce
3/4 pound fresh asparagus
2 tablespoons water
1 tablespoon cornstarch
3 tablespoons plain low-fat yogurt
1/4 teaspoon dried whole tarragon leaves
1 tablespoon reduced-calorie mayonnaise
1/2 teaspoon prepared mustard
4 (4 ounce) flounder (or sole) fillets
2 tablespoons seasoned breadcrumbs
- Snap off tough ends of asparagus. Place in an 11 x 7 x 2 inch baking dish with trimmed ends toward outside of dish. Add two tablespoons of water, cover with heavy-duty plastic wrap, and vent. Microwave on high for two minutes or until crisp-tender. Drain and set aside.
- Combine cornstarch and yogurt in a small bowl, stir well. Add tarragon, mayonnaise and mustard, stir well. Spread one teaspoon of yogurt mixture over each flounder fillet.
- Divide asparagus into four portions. Place each portion crosswise on one end of each fillet. Roll in a jellyroll fashion. Arrange rolls, seam side down, in a baking dish with asparagus tips toward inside of dish. Pour remaining yogurt mixture over rolls, and sprinkle with breadcrumbs.
- Cover with plastic wrap, and vent. Microwave on high for five to six minutes or until the flounder flakes easily when tested with a fork. Rotate the dish a half-turn after three minutes. Let stand for three minutes, keep covered.
Total calories 151
Fat 3 g
Cholesterol 56 mg
Protein 23 g
Carbohydrate 7 g
Sodium 159 mg
Fiber 1 g