• Foil-packet Flounder

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 209
    Total Fat 8 g
    Saturated Fat 4.1 g
    Sodium 431 mg
    Total Carbohydrate 1.0 g
    Dietary Fiber 0.5 g
    Protein 32.5 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Flounder fillet 12 ounces
    Foil paper 2 large pieces
    Butter 1 tablespoon
    Fresh parsley, chopped 2 tablespoons
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Lemon wedges 2
    Directions
    1. Preheat oven to 400˚F.
    2. 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.
    3. 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.

    Exchanges4.5 very lean meats; 1.5 fats

    Side Suggestions: Sautéed Spinach and ArtichokesHeat 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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