Microwave Flounder With Shrimp Sauce
A quick and creamy microwave flounder dish topped with shrimp soup, cheese, and herbs, offering delicate flavors perfect for a light yet satisfying seafood meal.
Ingredients
Instructions
- Roll up the flounder fillets and arrange them seam side down in a square baking dish.
- Combine the condensed cream of shrimp soup, white wine or milk, and shredded Swiss cheese; spoon the mixture over the fillets.
- Cover and microwave on high for 11 to 12 minutes, until the fish is cooked through.
- Let stand, covered, for 5 minutes.
- Sprinkle with parsley or slivered almonds before serving.
Tips & Substitutions
For a lighter version, consider substituting half-and-half for the cream of shrimp soup, or use a homemade shrimp stock. Fresh herbs like dill or chives can complement the flavors well. If you prefer a different cheese, mozzarella or a mild cheddar can also work. Make sure to keep an eye on the cooking time to prevent overcooking the delicate flounder.
Serving Suggestions
Serve the flounder with a side of steamed vegetables or a fresh salad for a balanced meal. This dish pairs beautifully with rice or quinoa to soak up the delicious shrimp sauce. For a special touch, consider serving it alongside a light white wine or a refreshing Shrimp Appetizer Spread as an appetizer.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the flounder in the microwave covered with a damp paper towel to maintain moisture, heating in short intervals until warmed through. Avoid reheating multiple times to preserve texture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Microwave Flounder With Shrimp Sauce contains roughly 254 calories, with 14g protein, 15g carbohydrates, and 14g fat. It is an excellent source of iron (51% of the Daily Value), protein (28% of the Daily Value), and vitamin C (25% of the Daily Value), and a good source of dietary fiber and vitamin A. Note that it is relatively high in sodium, at 813mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish instead of flounder?
Yes, you can substitute flounder with other mild white fish such as tilapia or sole. Just be mindful of the cooking time, as different types of fish may require slight adjustments.
What if I don't have white wine?
If you don't have white wine on hand, milk is a great alternative. You can also use vegetable or chicken broth for added flavor without the alcohol. Just adjust the seasoning as needed.
Is this dish suitable for freezing?
While this dish can be frozen, it's best to freeze the flounder without the sauce to preserve texture. Wrap the cooked fillets in plastic wrap and place them in an airtight container. The shrimp sauce can be frozen separately and reheated when ready to serve.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).