Microwaved Flounder in Ginger-Soy Sauce with Snow Peas
Votes: 1
Time: 15 min.
Complexity: easily
Servings: 2
Complexity: easily
Servings: 2
Nutritional value per serving:
Calories 320, total fat 7 G., saturated fats 1 G., proteins 28 G., carbohydrates 37 G., fiber 6 G., cholesterol 75 mg, sodium 820 mg, sugar 1 G.
Calories 320, total fat 7 G., saturated fats 1 G., proteins 28 G., carbohydrates 37 G., fiber 6 G., cholesterol 75 mg, sodium 820 mg, sugar 1 G.
The microwave is ideal for preparing quick, healthy meals, like this fish and vegetable stew, which will be on the table in just 15 minutes. Perfect for a midweek dinner, the tender flounder fillet cooks gently and evenly on a bed of shiitake mushrooms. While the fish rests after microwaving, you have time to quickly cook the snow peas, keeping them crisp and bright green.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1 tbsp. lightly salted soy sauce
- 1 teaspoon mirin
- 1 tsp. dark sesame oil
- 0.5 tsp grated fresh ginger
- 0.5 tsp. sriracha sauce
- 110 g shiitake mushrooms (about 12 pcs.), remove stems, caps, cut into strips 0.5 cm wide.
- 4 radishes, sliced into 0.3 cm thick circles.
- 2 flounder fillets, 170g each, cut in half (to fit on a platter)
- 170 g snow peas, ends removed
- Half a lemon
- 1 green onion (dark green part only), thinly sliced
- 1 cup boiled brown rice, for serving
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Cooking the dish according to the recipe:
- Combine soy sauce, mirin, sesame oil, ginger, and Sriracha in a bowl.
- In a 20x20cm microwave-safe baking dish, combine the shiitake mushrooms with the radishes. Arrange the fillets on top in a single layer. Drizzle the soy sauce mixture over the fillets. Cover tightly with plastic wrap; make a small slit in the center with the tip of a knife to allow steam to escape. Microwave on high power (100%) until the fillets are opaque white, 4 minutes in an 1100W oven or 6 minutes in a 700W oven. Let stand, covered, for 2 minutes to steam the fish and finish cooking.
- Meanwhile, place the snow peas in a medium microwave-safe bowl. Cover tightly with plastic wrap; make a small slit in the center. Microwave on high power (100%) until the peas are bright green but still crisp, about 1.5 minutes in an 1100W microwave or 2.5 minutes in a 700W microwave. When removing the wrap, be careful not to burn yourself with hot steam.
- Divide the peas among two plates. Top with the shiitake mushrooms, radishes, and fish. Pour the sauce left in the baking dish over the flounder. Squeeze the lemon juice over the fillet and sprinkle with green onions. Serve with brown rice.
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