Flounder Baked in Parchment Paper

"Opening the parchment package at the table is dramatic and lots of fun." -Carolyn Gedutis, Chelsea, MA


4 servings (serving size: 1 fillet, about 2 tablespoons tomatoes, and about 2 tablespoons green onions)

Recipe from

Cooking Light

Nutritional Information

Calories 171
Caloriesfromfat 12 %
Fat 2.2 g
Satfat 0.5 g
Monofat 0.4 g
Polyfat 0.6 g
Protein 32.9 g
Carbohydrate 3.7 g
Fiber 1.2 g
Cholesterol 82 mg
Iron 1.2 mg
Sodium 439 mg
Calcium 56 mg


4 (6-ounce) flounder fillets
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (2-inch) piece peeled fresh ginger, thinly sliced
1 large lemon, thinly sliced
1/2 cup thinly sliced cherry tomatoes
1/2 cup thinly sliced green onions
Cooking spray


Preheat oven to 425°.

Cut a (36-inch-long) piece of parchment paper. Fold in half crosswise; open. Place fillets, slightly overlapping, in the center of right half of paper. Sprinkle with salt and pepper. Top with ginger, lemon, tomatoes, and onions.

Fold paper; seal edges with narrow folds. Slide packet onto a baking sheet; lightly coat packet with cooking spray. Bake at 425° for 15 minutes or until browned. Place on a platter; cut open.