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Flounder Baked in Parchment Paper

Flounder Baked in Parchment Paper

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

Cooking Light AUGUST 2005

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


  • 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.

Nutritional Information

Amount per serving
  • Calories: 171
  • Calories from fat: 12%
  • Fat: 2.2g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.4g
  • Polyunsaturated fat: 0.6g
  • Protein: 32.9g
  • Carbohydrate: 3.7g
  • Fiber: 1.2g
  • Cholesterol: 82mg
  • Iron: 1.2mg
  • Sodium: 439mg
  • Calcium: 56mg

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Flounder Baked in Parchment Paper recipe