Flounder in Foil Pouches



4 servings

Recipe from

Oxmoor House

Nutritional 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


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


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,

Oxmoor House

January 2001
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