Baby Flounder And Vegetable In Foil Recipes

FOIL-BAKED FLOUNDER

Foil-Baked Flounder image

Flounder fillets are cooked in a foil packet with a butter sauce. Sealing the fish in the packet while cooking results in an extra flaky and tender dinner.

Time 20m

Yield 4

Number Of Ingredients 9

Ingredients

2 pounds flounder fillets
1 medium onion, sliced
1 clove garlic, minced
1 lemon, juiced
2 tablespoons butter, melted
1 dash Worcestershire sauce
salt and pepper, to taste
extra butter, cut in bits
1 tablespoon chopped fresh parsley

Steps:

Preheat oven to 350 degrees F. Place the flounder fillets on a sheet of aluminum foil. Top the fillets with the sliced onion and minced garlic. Combine the lemon juice, melted butter, Worcestershire sauce, salt, and pepper until smooth. Evenly drizzle the sauce over the fish. Dot the fish with small bits of butter and sprinkle with the fresh parsley. Pull up the sides of the aluminum foil and wrap over the fish and seal the edges. Place the foil packet on a baking sheet with rimmed sides and place in the oven. Bake at 350 degrees F for 15-20 minutes or until the fish flakes easily (open one corner of the packet to test). Remove the fish from the oven and serve hot.

Nutrition Facts :

FOIL-PACK VEGETABLES

Foil-Pack Vegetables image

These grill-friendly veggies make it a cinch to offer a healthful variety of produce in one dish. Their robust flavors play off each other beautifully.-Genise Krause, Sturgeon Bay, Wisconsin

Provided by Taste of Home

Categories Side Dishes

Time 35m

Yield 7 servings.

Number Of Ingredients 8

Ingredients

1 medium zucchini, cut into 1/2-inch pieces
1/2 large sweet onion, cut into 1-inch pieces
1 cup whole fresh mushrooms, halved
1 medium sweet yellow pepper, cut into 1-inch pieces
1 medium sweet red pepper, cut into 1-inch pieces
1 cup cherry tomatoes
1/3 cup Greek vinaigrette
2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano

Steps:

In a large bowl, combine all of the ingredients. Place mixture on a double thickness heavy-duty foil (about 18 in. square). Fold foil around vegetables and seal tightly. Grill, covered, over medium heat for 18-22 minutes or until tender, turning once. , Open foil carefully to allow steam to escape.

Nutrition Facts : Calories 71 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 130mg sodium, Carbohydrate 7g carbohydrate (4g sugars, Fiber 1g fiber), Protein 1g protein. Diabetic Exchanges

FOIL WRAPPED VEGETABLES

Foil Wrapped Vegetables image

Provided by Food Network

Yield 4 to 6 servings

Number Of Ingredients 8

Ingredients

5 shallots, peeled and quartered
12 baby new potatoes, quartered
4 medium zucchini, cut into 1inch chunks
2 tablespoons olive oil
2 cloves garlic, sliced
4 sprigs rosemary, leaves removed
1 teaspoon coarse salt
1/2 teaspoon freshly ground black pepper

Steps:

In a large bowl, combine the shallots, potatoes and zucchini. Drizzle with the olive oil and mix again. Add the sliced garlic, rosemary and salt and toss to coat vegetables.
Tear off a piece of foil large enough to hold the vegetables. Place the vegetables on the foil and bring fold up the sides to form a room pouch. Place the foil pouch on a hot grill or in a preheated 425 degrees F oven and roast until potatoes are tender and caramelized, about 25 minutes.

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

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 AND VEGETABLES SEALED IN SILVER

Flounder and Vegetables Sealed in Silver image

Make and share this Flounder and Vegetables Sealed in Silver recipe from Food.com.

Provided by Shahana

Categories Healthy

Time 35m

Yield 2 serving(s)

Number Of Ingredients 9

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 mushrooms, sliced thin
10 ounces flounder fillets
2 lemon slices

Steps:

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

Nutrition Facts : Calories 208.7, Fat 6.2, SaturatedFat 1.2, Cholesterol 68, Sodium 187.2, Carbohydrate 9.6, Fiber 1.8, Sugar 3.1, Protein 28.3

FISH AND VEGETABLE FOIL PACKETS

Fish and Vegetable Foil Packets image

Cooking fish in foil is a fun, fast, kid-friendly way to get the kids to eat fish and veggies, adapted from Weight Watchers 5-Ingredient 15-Minute Recipes, Winter 2010.

Provided by Jules921

Categories Seafood Fish

Time 45m

Yield 4

Number Of Ingredients 8

Ingredients

heavy duty aluminum foil
2 cups sliced zucchini
1 cup skin-on cubed potatoes
4 (5 ounce) cod fillets
salt and ground black pepper to taste
1 onion, thinly sliced
1 cup halved grape tomatoes
⅓ cup torn fresh basil leaves

Steps:

Preheat the oven to 400 degrees F (200 degrees C). Cut 4 squares of aluminum foil.
Place 1/2 cup zucchini in the center of 1 piece of foil. Add 1/4 cup potatoes and 1 cod fillet; season with salt and pepper. Layer with 1/4 of the onion slices, 1/4 cup tomatoes, and 1/4 of the basil. Fold foil over vegetables, crimp edges to seal tightly, and place on a baking sheet. Repeat to make remaining packets.
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, about 20 minutes.

Nutrition Facts : Calories 174.6 calories, Carbohydrate 13.1 g, Cholesterol 51.9 mg, Fat 1.2 g, Fiber 2.4 g, Protein 27.6 g, SaturatedFat 0.2 g, Sodium 151.9 mg, Sugar 2.5 g

BROILED FLOUNDER WITH HERBS & PAPRIKA RECIPE - (3.5/5)

Broiled Flounder with Herbs & Paprika Recipe - (3.5/5) image

Provided by Wewah

Number Of Ingredients 8

Ingredients

2 Flounder Fillets
2 T olive oil
2 T lemon juice
1 T dried basil
1 T dried oregano
1 T dried thyme
1/2 t paprika
2 cloves garlic

Steps:

Lay the flounder fillets on a grill pan Combine the olive oil, lemon juice, basil, oregano, thyme, paprika, & garlic together. Brush the flounders with the mixture and broil for 6-8 minutes.