Under 30 Minutes

Steamed Flounder with Vegetable Couscous

Everyone knows steamed fish is heart-healthy -- the trick is making it appetizing, too. In just 20 minutes, dish up an elegant supper from the microwave. The Provencal trio of red bell pepper, zucchini, and olive oil enlivens couscous; the fish steams in the microwave, ensuring that it stays moist. Finish it with a drizzle of this zippy Dijon vinaigrette.

  • Prep:
  • Total Time:
  • Servings: 4
Steamed Flounder with Vegetable Couscous

Source: Everyday Food, September 2007


  • 1 cup couscous
  • 1 red bell pepper (ribs and seeds removed), finely diced
  • 1 zucchini, finely diced
  • 1/2 teaspoon dried oregano
  • 3 tablespoons olive oil
  • 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


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

  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 cooked through, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.

  3. Meanwhile, make vinaigrette: In a small bowl, whisk remaining teaspoon mustard with vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with ground pepper. Serve.


Be the first to comment!