Photo: Flounder and Vegetable Parcels Recipe
Ingredients
- 6 (5-ounce) frozen flounder fillets (or other white fish fillets)
- 3/4 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- 6 (12 by 20-inch) pieces aluminum foil
- 1 medium zucchini (about 1/2 pound, sliced into thin rounds)
- 2 small carrots, sliced into thin rounds
- 1 medium red bell pepper, seeded and diced small (about 1 cup)
- 3 medium shallots, thinly sliced (about 1/2 cup)
- 3/4 cup dry white wine or water
- 3 tablespoons olive oil
- 1 lemon, thinly sliced
- 1/3 cup finely chopped fresh parsley leaves
- 3 cups brown rice, cooked (1 cup dry rice)
- 3 tablespoons chopped fresh chives
Directions
Preheat the oven to 425 degrees F.
Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
Per Serving: Calories 355; Total Fat 10g (Sat Fat 1.5g, Mono Fat 6g, Poly Fat 1.5g); Protein 30g; Carb 31g; Fiber 3.5g; Cholesterol 70mg; Sodium 430mg
Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc
Review This Recipe
You must be logged in to review this recipe.
or Sign Up to Review
Newest Ratings and Reviews
Read all 28 reviews
By krazikate
on May 30, 2013
Flag
Flag This Review?
Please provide the reason why you think this review is inappropriate.
or Cancel
I made this for one tonight and adjusted seasoning to taste. I used fresh flounder rather than frozen. I didn't have zucchini so I used asparagus and didn't have bell pepper so eliminated it all together. I used frozen carrots which I submerged in hot water for 5 minutes before adding to pack and I didn't have chives so I used scallions along with the shallots. A little salt & pepper along with some Italian seasonings, a splash of chardonnay and olive oil...it was delicious. I tried to get my husband to taste it (I had to bread and fry his founder but no go. This is a great meal that I will make again and again.... even if it is only for myself.
By Luckyh
Portland
on November 18, 2011
Flag
Flag This Review?
Please provide the reason why you think this review is inappropriate.
or Cancel
Really easy & tasty -- Easy to spice it up and better with fresh flounder! We were staying on the beach in NC and wanted an easy dish to cook with fresh flounder --this was just the thing! Be careful -- the directions refer to creating 4 packets, but the ingredients are for 6!
By ohthatpaula
Western, NY
on October 07, 2011
Flag
Flag This Review?
Please provide the reason why you think this review is inappropriate.
or Cancel
Super, super quick and easy-peasy to prepare, the onion & lemon sauce was delish! Spousal-unit aka hubby loved it! This dish is a wonderful addition to my repertoire of recipes!
Read all 28 reviews