Steamed Flounder with Beet Greens

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fish fillet, about 1 1/3 cups vegetables) contains 300 calories, 20 g carbohydrate, (5 g fiber), 38 g protein, 8 g fat, (2 g saturated fat), 95 mg cholesterol, 710 mg omega-3 fats, and 710 mg sodium.
  • Calories per Serving: 300
  • Servings: 4
  • Active Time: 20 minutes
  • Total Time to Make: 20 minutes
Steamed Flounder with Beet Greens


You'll Need

Bamboo steamer basket


  1. Rub flounder fillets with 1 tsp sesame oil; season each with sea salt. 
  2. Mix beet greens, remaining 2 tsp sesame oil, and half of the green onions; season with sea salt. Layer in top steamer basket. Fold fillets in thirds and place on top of greens. Layer bottom basket with carrots. Cover top basket with tight-fitting lid and stack, placing basket with carrots on the bottom.  
  3. Heat 2 cups water in large, heavy pan on HIGH to rapid boil. Liquid must be hot enough to create steam below food, but must not touch it. 
  4. Place layered baskets in pan; steam about 6 min until internal temp of fish reaches 130 degrees. To check temp, lift lid away from face (use extreme caution and avoid steam) and insert thermometer into thickest part of fish. Add mushrooms to top basket; steam 1-2 min longer. 
  5. Remove from heat; using extreme caution, remove lid carefully away from face, avoiding steam. Let rest at least 2 min; season with sea salt. Drizzle sauce on plate. Top with carrots, beet greens, mushrooms, and fish. Garnish with sesame seeds and remaining green onions.


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