Flounder and Vegetable Parcels

Show: Healthy Appetite with Ellie Krieger Episode: Less Is More

Rated: 4 stars out of 5Rate itRead users' reviews (20)

RECIPE
COMMENTS & REVIEWS(20)

Cook Time:
20 min
Level:
--
Yield:
6 servings, serving size: 1 packet

Times:

Prep: 10 min
Inactive Prep: --
Cook: 20 min
Total:: 30 min

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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

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Comments & Reviews

recipe Flounder and Vegetable Parcels
Jeanna Sharon, PA 01-24-2010
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Great Taste, Easy and Healthy
Rated: 5 stars out of 5

I have made similar recipes. This one tasted best. The wine and the peppers really added great flavor. Don't leave them out.... I used cod because that's what I had in the freezer. Tilapia works great, too.Read more
recipe Flounder and Vegetable Parcels
Stephanie Washington, DC 01-20-2010
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Healthy and who doesn't love dinner in a pouch?!?!
Rated: 4 stars out of 5

I made this for a week night dinner and thought it was pretty good. I love the sauce that develops as it cooks. I made... three changes, I was out of white wine (tragedy I know!) so I used white wine vinegar, I used talapia instead of flounder because my fish monger (aka whole foods) didn't have it and I added capers per one of the reviews. The only issue I had was that it took me much longer to cook (40 minutes) and the carrots weren't done. Next time I'll plan for a longer cooking time and will blanch the carrots prior to baking. Enjoy! Read more
recipe Flounder and Vegetable Parcels
Nichole Ocean Springs, MS 01-19-2010
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Healthy and Tasted Great!
Rated: 5 stars out of 5

Usually do not like baked fish, but this was great!
recipe Flounder and Vegetable Parcels
Marisa katy, TX 01-18-2010
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LOVED IT!!
Rated: 5 stars out of 5

This recipe gets 5 stars from me for super healthy, super easy and super tasty. Even my children liked it!!! Will definetly... do it again. I did it with Tilapia since that's what I had in the freezer and it turned out very good. I didn't have shallots either, so I used onions. Read more
recipe Flounder and Vegetable Parcels
Wendy Cape Coral, FL 12-24-2009
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Flounder and Vegetable Parcels
Rated: 5 stars out of 5

I used this recipe before and had forgotten where I had gotten it from; but stand back, here is the kicker: I deleted the... salt and pepper and added 'Everglades Seasoning'! A little of the seasoning on the fillet and a little on the veggies and this makes a wonderful dish. Being a Floridian, we are again having a seafood Christmas Dinner tomorrow and I am again using this recipe. Along with this, on each individual platter is three shrimp scampi, one small (4 oz.) lobster tail, and three large sea scallops that are bacon wrapped. The cold hors dourves are steamed stone crab claws and veggie sticks with a buttermilk ranch dipping sauce. This meal comes out of the oven complete on each platter. While folks are enjoying the cold hors dourves, I have time to alternate the platters into and out of the oven to be served warm at the same time. Be certain to use charger plates as the platters will be quite hot. Give this recipe a try and tweek to your own liking, it is a nice platform to start your meal on. Enjoy!Read more
recipe Flounder and Vegetable Parcels
Shannon Mountain Top, PA 04-22-2009
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Easy, Delicious and Healthy
Rated: 4 stars out of 5

The best thing about this dish is you don't have to make any sides to go with it. It's a complete meal with the rice, fish... and veggies. I'd never made flounder before, and didn't know what to expect. It was very mild. I will definitely make this one again.Read more