Flounder Fillet Foil Packets Recipes
FLOUNDER PACKETS
These flounder packets are fun to make, and they're low in fat and calories, too. "You can substitute catfish, orange roughy, sole or perch," notes Susan Gardner of Independence, Missouri.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 2 servings.
Number Of Ingredients 9
Steps:
- Place each fillet on a double thickness of heavy-duty foil (about 12 in. square). Sprinkle with salt and pepper; top with red pepper, cucumber and onion. Combine the soy sauce, oil and ginger; drizzle over vegetables. Fold foil around mixture and seal tightly. , Place on a baking sheet. Bake at 450° for 10-12 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
Nutrition Facts : Calories 172 calories, Fat 4g fat (1g saturated fat), Cholesterol 80mg cholesterol, Sodium 475mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 1g fiber), Protein 29g protein. Diabetic Exchanges
FOIL-BAKED FLOUNDER
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
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 :
FLOUNDER FILLET FOIL PACKETS
Steps:
- Preheat oven 350 degrees F. Place fillet on top 1 1/2 Tbsp. of butter on foil cut into chunks.
- Evenly spread garlic over fillet. Season lightly with oregano then paprika, Place remaining butter on top of fillet also cut in chunks. Fold foil into packet around fillets, separately if necessary.
- Bake 20 minutes or until fish is done.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
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
ALL-IN-ONE FISH DINNER FOIL PACKS
Create a whole meal at once with our All-in-One Fish Dinner Foil Packs recipe. Prepared with cod, rice, quinoa, tomatoes and fresh green beans, this delicious fish dinner couldn't be any easier to make. And the foil packets make cleanup a snap!
Provided by My Food and Family
Categories Rice
Time 25m
Yield 4 servings
Number Of Ingredients 8
Steps:
- Heat oven to 400ºF.
- Mix cream cheese, dressing and lemon zest until blended.
- Spoon 1/3 cup rice medley onto center of each of 4 large sheets heavy-duty foil sprayed with cooking spray. Turn up sides of foil; slowly pour 1/3 cup broth over rice medley on each foil sheet. Top with beans and fish.
- Spread fish with cream cheese mixture; top with tomatoes. Fold foil to make 4 packets; place in single layer on baking sheet.
- Bake 15 min. Let stand 5 min. or until all the broth is absorbed and fish flakes easily with fork. Cut slits in foil to release steam before carefully opening packets.
Nutrition Facts : Calories 370, Fat 13 g, SaturatedFat 6 g, TransFat 0 g, Cholesterol 75 mg, Sodium 430 mg, Carbohydrate 0 g, Fiber 3 g, Sugar 0 g, Protein 25 g
EASY, EXCELLENT BAKED FLOUNDER
This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.
Provided by ahnjy
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
- Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
- Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g
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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