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Stuffed Flounder with Tarragon Yogurt Sauce

4 servings

Ingredients

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

Directions

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Nutrition

Per serving
Total calories 151
Fat 3 g
Cholesterol 56 mg
Protein 23 g
Carbohydrate 7 g
Sodium 159 mg
Fiber 1 g

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