FLOUNDER AND VEGETABLE PARCELS
Provided by Ellie Krieger
Categories main-dish
Time 30m
Yield 6 servings, serving size: 1 packet
Number Of Ingredients 14
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 & ZUCCHINI BUNDLES
Cooking fish in foil packets makes cleaning up a breeze, and also seals in all those delicious juices! Tilapia, cod, or any white fish can be substituted for flounder.
Provided by Kizzikate
Categories < 30 Mins
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- For each bundle, place 2 fillets on the middle of a large square of foil. (I use Release foil, or you can spray regular foil with cooking spray) You will have four bundles.
- Sprinkle each fish bundle with lemon pepper. Top evenly with lemon slices, zucchini slices, and halved tomatoes.
- Sprinkle each with dill & basil.
- Fold foil up around fillets, sealing well, & leaving room for steaming. Place the bundles onto a shallow pan.
- Bake at 425, for 15 minutes, or until fish is just flaky. Take care when opening bundles, as they will be hot.
Nutrition Facts : Calories 319.2, Fat 4.2, SaturatedFat 1, Cholesterol 156.5, Sodium 272.3, Carbohydrate 6.6, Fiber 2.4, Sugar 2.2, Protein 62.8
FLOUNDER FILLETS GRILLED IN FOIL WITH AN ASIAN TOUCH
The fish is steamed in foil and cooked on the grill for easy quick clean up, And a quick and tasty meal. Served over Recipe #314078 or white rice.
Provided by Rita1652
Categories Asian
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat grill to 350-400.
- Place a large piece of heavy duty foil on a work surface.
- Place fish on foil and drizzle with olive oil spreading to coat both side of fish place in the center of the foil.
- Top with the ginger, garlic and pepper.
- Sprinkle with pepper.
- Sprinkle the wine, scallions, seasme seeds and soy on top.
- Bring sides of foil up and seal.
- Place on grill on indirect heat.
- Cook and let steam for 10-15 minutes depending on thickness and heat of grill.
- Plate and drizzle with hoisin sauce.
Nutrition Facts : Calories 75.2, Fat 2.8, SaturatedFat 0.5, Cholesterol 36.7, Sodium 242.4, Carbohydrate 1.1, Fiber 0.2, Sugar 0.1, Protein 10.3
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