Flounder And Vegetable Parcels Food

FLOUNDER AND VEGETABLE PARCELS

Flounder and Vegetable Parcels image

Provided by Ellie Krieger

Time 30m

Yield 6 servings, serving size: 1 packet

Number Of Ingredients 14

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

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 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

Ingredients

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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