Healthy Recipes

Foil-packet Flounder
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Flounder fillet 12 ounces
Foil paper 2 large pieces
Butter 1 tablespoon
Fresh parsley, chopped 2 tablespoons
Salt ¼ teaspoon
Freshly ground pepper to taste
Lemon wedges 2


Directions
  1. Preheat oven to 400˚F.
  2. Divide flounder fillets into 2 portions and place in the center of each piece of foil. Top each with ½ tablespoon butter, 1 tablespoon parsley, 1/8 teaspoon salt, and freshly ground pepper to taste. Fold the foil up around the fish, scrunching the ends together over the fish.
  3. Bake in the oven for about 20 minutes, or until fish is opaque throughout. Open packets carefully to let the steam escape. Slide fish and juices onto plates and serve with lemon wedges.

Exchanges
4.5 very lean meats; 1.5 fats

Side Suggestions: Sautéed Spinach and Artichokes
Heat 2 teaspoons olive oil in a large skillet over medium-high heat. Add about 4 cups of fresh spinach and quartered artichoke hearts. Sauté for 2-3 minutes or until spinach is wilted. Couscous.

Side Suggestions: Couscous


Nutrition Facts
Serving Size ½ of recipe
Calories 209
Total Fat 8 g
Saturated Fat 4.1 g
Sodium 431 mg
Total Carbohydrate 1.0 g
Dietary Fiber 0.5 g
Protein 32.5 g
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