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Foil-packet Flounder
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Foil-packet Flounder

Nutrition Facts

Serving Size½ of recipe
Calories209
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

Servings and Times

Servings2

Ingredients and Preparation

IngredientsMeasures
Flounder fillet12 ounces
Foil paper2 large pieces
Butter1 tablespoon
Fresh parsley, chopped2 tablespoons
Salt ¼ teaspoon
Freshly ground pepper to taste
Lemon wedges2
  1. Directions
  2. Preheat oven to 400˚F.
  3. 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.
  4. 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

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.


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