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More Popular Recipes

Flounder and Vegetables Sealed in Silver

Recipe #296972 | 35 min | 20 min prep | SERVES 2 (Change Servings)
(0) RATE IT NOW READ REVIEWS

Shahana

RECIPE BY: Shahana

Suggest serving with rice and a lemon dill sauce.

Posted on: Apr 8, 2008

Print Recipe

Ingredients

  • 2 1/4 teaspoons margarine
  • 1/2 teaspoon chives
  • 1/2 teaspoon lemon juice
  • 1/4 teaspoon paprika
  • 1/2 large carrot, peeled and cut into matchstick strips
  • 1 leek, washed trimmed and cut into matchstick strips
  • 2 white mushroom, sliced thin
  • 10 ounces flounder fillets
  • 2 lemon slice

    • Directions

    1. 1
      In small bowl combine margarine, chives, lemon juice and paprika and set aside.
    2. 2
      In saucepan cook carrots, leek and mushrooms for 1 minute in water; drain and set aside.
    3. 3
      Lightly spray foil sheets with cooking spray; place 1 fillet in center of each sheet.
    4. 4
      Arrange vegetables evenly on top of each fillet top with margarine mixture and lemon slice.
    5. 5
      Fold foil over and crimp the edges to seal.
    6. 6
      Place on baking sheet and bake 7 - 8 minutes.
    7. 7
      Carefully open foil packets and cut or fold down to make 'tray'.
    8. 8
      Serve.

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    Nutrition Facts

    Serving Size 1 (236g)

    Recipe makes 2 servings

    Calories 208
    Calories from Fat 56 (26%)
    Amount Per Serving %DV
    Total Fat 6.2g 9%
    Saturated Fat 1.2g 5%
    Monounsaturated Fat 2.4g
    Polyunsaturated Fat 1.9g
    Trans Fat 0.0g
    Cholesterol 68mg 22%
    Sodium 187mg 7%
    Potassium 727mg 20%
    Total Carbohydrate 9.6g 3%
    Dietary Fiber 1.8g 7%
    Sugars 3.1g
    Protein 28.3g 56%
    Vitamin A 4154mcg 83%
    Vitamin B6 0.5mg 23%
    Vitamin B12 2.2mcg 36%
    Vitamin C 13mg 23%
    Vitamin E 4mcg 13%
    Calcium 62mg 6%
    Iron 1mg 9%

    detailed view...

    how is this calculated?

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