Flounder in Foil Pouches

Recipe from Oxmoor House

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Nutritional Information

Amount per serving
  • Calories: 138
  • Calories from fat: 18%
  • Fat: 2.7g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 22.2g
  • Carbohydrate: 5.6g
  • Fiber: 1.7g
  • Cholesterol: 54mg
  • Iron: 0.0mg
  • Sodium: 254mg
  • Calcium: 0.0mg


  • 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. 1. Preheat oven to 400°.
  2. 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. 3. Combine lemon juice, olive oil, and paprika in a small bowl; stir well.
  4. 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.
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