Combine carrots, parsley, oil, salt and pepper in a 7x11x2-inch
microwave-safe baking dish. Cover with wax paper. Microwave at 100% power 5 minutes, stirring
once.
To make an even thickness, fold over thin fillets or bend long fillets.
Place fillets on top of carrots in the corners of the dish with the thick parts toward the
outside and the thin parts toward the center. Combine the mustard and honey and spread over
fillets.
Cover with wax paper. Microwave at 100% power 2 minutes. Rotate
fillets, placing cooking parts toward the center and continue to cook 1 to 3 minutes longer or
just until fish flakes easily when tested with a fork. Let stand, covered, 2 minutes. Arrange
fish and carrots on 4 warm plates.
Recipe courtesy of the National Fisheries Institute
Nutrition facts
Serving Size 1 serving
Calories 195
Calories from Fat 30 (16%)
% Daily Value*
5%Total Fat 3g
3%Saturated
Fat 0.6g
Polyunsaturated Fat 1g
Monounsaturated Fat 1.2g
29%Cholesterol 86mg
11%Sodium 273mg
19%Potassium 681mg
3%Total
Carbohydrate 9g
9%Dietary
Fiber 2.3g
Sugars 5g
Sugar Alcohols 0g
63%Protein 31g
* Percent Daily Values are based on a 2,000 calorie
diet.
Nutrition facts are calculated by a food expert using
nutritional values provided by the USDA for common products used as recipe ingredients. Actual
nutritional values may differ depending on the amounts or products used and can be affected by
cooking methods.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
