Flounder And Vegetables Sealed In Silver Recipes

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FLOUNDER AND VEGETABLE PARCELS



Flounder and Vegetable Parcels image

Provided by Ellie Krieger

Categories     main-dish

Time 30m

Yield 6 servings, serving size: 1 packet

Number Of Ingredients 14

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

Steps:

  • 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.
  • 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

FLOUNDER WITH NEW POTATOES AND ONIONS



Flounder With New Potatoes and Onions image

Healthy Cooking for Two (or just for you)" by Frances Price, R.D. Healthy version of a French country recipe.

Provided by HisPixie

Categories     European

Time 50m

Yield 1 serving(s)

Number Of Ingredients 8

5 ounces flounder fillets
2 teaspoons butter or 2 teaspoons margarine
2 tablespoons breadcrumbs (soft, white)
4 ounces potatoes
1/2 small yellow onion
1/4 cup apple cider or 1/4 cup apple juice
1 salt (to taste)
1 pepper (to taste)

Steps:

  • Preheat oven to 425 degrees.
  • For each serving, grease a shallow 2-cup baking dish or gratin dish with /2 tsp of the butter or margarine.
  • In a small saucepan over medium-low heat, melt the remaining butter or margarine; stir in the bread crumbs and set aside.
  • Slice the potatoes and onion as thinly as possible and arrange them in alternating layers in the prepared dishes. Pour the cider or apple juice over the vegetables and sprinkle with salt and pepper. Bake for 20 minutes.
  • Reduce the oven temprature to 350 degrees.
  • Spoon the liquid in the baking dishes over the vegetables to baste them, then arrange the fish over the vegetables, folding the tips of any long, thin fillets under if necessary to fit them into the baking dish. Sprinke the buttered crumbs over the fish and bake for 10 to 15 minutes, or until the fish is opaque and firm to the touch and the crumb topping is golden brown.

Nutrition Facts : Calories 380.9, Fat 12, SaturatedFat 5.8, Cholesterol 84, Sodium 711.8, Carbohydrate 43.8, Fiber 4.4, Sugar 4.1, Protein 24.2

FLOUNDER BAKED W/ VEGETABLES



Flounder Baked W/ Vegetables image

Make and share this Flounder Baked W/ Vegetables recipe from Food.com.

Provided by CJAY8248

Categories     < 60 Mins

Time 45m

Yield 4 fillets, 4 serving(s)

Number Of Ingredients 10

1 tablespoon olive oil
2 garlic cloves, finely chopped
2 slices fresh ginger, slivered
2 tablespoons soy sauce
1 stalk celery, cut in 3-inch matchsticks
1 carrot, peeled and cut in 3-inch matchsticks
2 scallions, cut in 3-inch matchsticks
4 flounder or 4 sole fillets
4 ounces baby shrimp, deveined
4 pieces aluminum foil, 12-inch square

Steps:

  • Preheat oven to 450*. Prepare 4 pieces of foil 12" sq. and fold in half and cut out half-heart shape on the fold. In a non-stick skillet, heat oil. Saute garlic and ginger for 15 seconds. Stir in soy sauce; remove from heat, add vegetables and toss to coat. Place 1 fillet on each piece of foil; top with 1/4 of the vegetables. Arrange shrimp on top and seal. Start at one end, close the edges by making small pleats. Work around the length of foil to seal package. Fold the end piece under the package. Repeat with other 3. Bake on a baking sheet 10-12 minutes or until fish is cooked. Transfer to individual dishes, carefully unwrap and serve at once.

Nutrition Facts : Calories 76.5, Fat 3.8, SaturatedFat 0.6, Cholesterol 55.2, Sodium 586.4, Carbohydrate 3.5, Fiber 0.9, Sugar 1.2, Protein 7.3

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