Foil-packet Flounder
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories209Total Fat8 gSaturated Fat4.1 gSodium431 mgTotal Carbohydrate1.0 gDietary Fiber0.5 gProtein32.5 g
Servings and Times
Ingredients and Preparation
IngredientsMeasuresFlounder fillet12 ouncesFoil paper2 large piecesButter1 tablespoonFresh parsley, chopped2 tablespoonsSalt¼ teaspoonFreshly ground pepper to tasteLemon wedges2
  • Directions
  • Preheat oven to 400˚F.
  • Divide flounder fillets into 2 portions and place in the center of each piece of foil. Top each with ½ tablespoon butter, 1 tablespoon parsley, 1/8 teaspoon salt, and freshly ground pepper to taste. Fold the foil up around the fish, scrunching the ends together over the fish.
  • Bake in the oven for about 20 minutes, or until fish is opaque throughout. Open packets carefully to let the steam escape. Slide fish and juices onto plates and serve with lemon wedges.

  • Exchanges
    4.5 very lean meats; 1.5 fats

    Side Suggestions: Sautéed Spinach and Artichokes
    Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add about 4 cups of fresh spinach and quartered artichoke hearts. Sauté for 2-3 minutes or until spinach is wilted. Couscous.

    Side Suggestions: Couscous

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