Flounder and Vegetable Parcels

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

Rated: 4 stars out of 5Rate itRead users' reviews (15)

RECIPE
COMMENTS & REVIEWS(15)

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
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
recipe Flounder and Vegetable Parcels
Imelda Edgewater, MD 04-13-2009
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Loved this with Tilapia
Rated: 4 stars out of 5

As soon as I saw this show I had to attempt to fix it myself. When I prepared my parcels I did not stick to the recipe. I... used Tilapia instead of Flounder. And I added some ginger and left out the peppers. The meal was wonderful and inexpensive, which is a priority in these economic times. I will fix this again over and over again.Read more
recipe Flounder and Vegetable Parcels
Judith Annapolis, MI 02-25-2009
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A Disappointment
Rated: 1 stars out of 5

I am not sure what I did wrong with this recipe, I followed the directions, but I did not like it. My husband ate it and... said, "I would never complain about what you fix for me." He is a great man. My mother did not like the recipe. This is the first disappointing recipe that I have made from Ellie Krieger. Read more
recipe Flounder and Vegetable Parcels
Mia Houston, TX 10-04-2008
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simple, delicious fish!
Rated: 4 stars out of 5

very simple healthy meal. you can really taste the flavor of the fish. i've tried it with tilapia and flounder- i personally... like it better with tilapia. it is a little bland, so i've been adding some mrs. dash garlic blends, and capers, and that makes it perfect!Read more
recipe Flounder and Vegetable Parcels
Anonymous 05-06-2008
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Very good!
Rated: 4 stars out of 5

Tasty, simple and healthy... thanks!
recipe Flounder and Vegetable Parcels
Lauren Cincinnati, OH 05-05-2008
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Tasteless
Rated: 1 stars out of 5

made it just the way the recipe said to and it was awful. The fish was nice and tender but there was no flavor at all. It... needed some spices or something, having only the wine was not enough.Read more