FLAVOR BOOSTER Everyone knows steamed fish is healthy—the trick lies in making it flavorful, too. Here, flounder fillets are spread with Dijon, rolled up, and cooked atop a bed of couscous and vegetables. A drizzle of vinaigrette provides the finishing touch.

　　

Ingredients

serves 4

　　1 cup couscous

　　1 red bell pepper, ribs and seeds removed, finely diced

　　1 medium zucchini, finely diced

　　1/2 teaspoon dried oregano

　　3 tablespoons olive oil

　　1/2 cup water

　　Coarse salt and ground pepper

　　1 tablespoon plus 1 teaspoon Dijon mustard

　　4 flounder fillets (6 to 8 ounces each)

　　1 tablespoon white-wine vinegar

　　

Step 1

In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.

　　

Step 2

Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.

　　

Step 3

Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.

　　

Nutrition Information

Step 4

(Per Serving)

　　

Step 5

Calories: 455

　　

Step 6

Fat: 13g (2.1g Saturated Fat)

　　

Step 7

Protein: 43.8g

　　

Step 8

Carbohydrates: 38.3g

　　

Step 9

Fiber: 3.4g

　　Everyday Food: Light