ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Flounder in Foil Pouches

Yield 4 servings


  • 4 green onions, cut into 1-inch pieces
  • 2 medium carrots, scraped and cut into thin strips
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon olive oil
  • 1/4 teaspoon paprika
  • Cooking spray
  • 4 (4-ounce) flounder fillets
  • 1/4 teaspoon salt
  • 4 thin slices lemon

Nutrition Information

  • calories 138
  • caloriesfromfat 18 %
  • fat 2.7 g
  • satfat 0.5 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 22.2 g
  • carbohydrate 5.6 g
  • fiber 1.7 g
  • cholesterol 54 mg
  • iron 0.0 mg
  • sodium 254 mg
  • calcium 0.0 mg

How to Make It

  1. Preheat oven to 400°.

  2. Place green onions and carrot strips in a 2-cup glass measuring cup; cover with heavy-duty plastic wrap, and microwave at HIGH 3 minutes. Drain and set aside.

  3. Combine lemon juice, olive oil, and paprika in a small bowl; stir well.

  4. Cut 4 (15-inch) squares of aluminum foil. Place foil on a large baking sheet. Lightly coat squares with cooking spray. Place a fillet in center of each square; top fillets evenly with green onion mixture. Spoon lemon juice mixture evenly over fillets and green onion mixture; sprinkle with salt. Top each serving with a lemon slice. Fold foil over fillets and vegetables, and crimp edges to seal. Bake at 400° for 8 minutes. Transfer pouches to individual serving plates; cut an X in top of each pouch, and fold cut edges back.

501 Delicious Heart Healthy Recipes