Flounder And Vegetables Sealed In Silver Recipe


Health IndexHealthyCuisine
Main Ingredient


 Unsalted margarine1 1⁄2 Tablespoon
 Minced chives1 Teaspoon
 Lemon juice1 Teaspoon
 Paprika1⁄8 Teaspoon
 Carrot1 Large, peeled and cut into matchstick strips
 Leek1 Large, trimmed, washed, and cut into matchstick strips
 Mushrooms2 Large, sliced
 Flounder fillets/Sole/other white fish fillets4
 Non-stick cooking spray2 Tablespoon
 Lemon slices4

Nutrition Facts

Serving size: Complete recipe

Calories 1539 Calories from Fat 798

% Daily Value*

Total Fat 89 g137%

Saturated Fat 25.4 g127.2%

Trans Fat 0 g

Cholesterol 368 mg

Sodium 2105.3 mg87.7%

Total Carbohydrates 100 g33.2%

Dietary Fiber 9.2 g36.8%

Sugars 33.8 g

Protein 90 g179.8%

Vitamin A 361.1% Vitamin C 109.5%

Calcium 35.5% Iron 37.5%

*Based on a 2000 Calorie diet


Preheat the oven to 400°F.
In a small bowl, combine the margarine, chives, lemon juice, and paprika and set aside.
In a medium size saucepan, cook the carrot, leek, and mushrooms for 1 minute in boiling unsalted water.
Drain and set aside.
Cut 4 sheets of aluminum foil large enough to enclose the flounder fillets and lightly coat with the cooking spray.
Lay a fillet in the center of each sheet, arrange 1/4 of the carrots, leeks, and mushrooms on top of each fillet, then top with 1/4 of the margarine mixture and a slice of lemon.
Fold the foil over and crimp the edges to seal.
Place the packets on a baking sheet and bake for 7 to 8 minutes.
Transfer the packets to dinner plates and let the diners open their own.