Flounder and Vegetable Parcels

  • Total: 30 min
  • Prep: 10 min
  • Cook: 20 min
  • Yield: 6 servings, serving size: 1 packet
  • Nutrition Info
Share This Recipe

Ingredients

6 (5-ounce) frozen flounder fillets (or other white fish fillets)

3/4 teaspoon salt

1/2 teaspoon freshly ground black pepper

6 (12 by 20-inch) pieces aluminum foil

1 medium zucchini (about 1/2 pound, sliced into thin rounds)

2 small carrots, sliced into thin rounds

1 medium red bell pepper, seeded and diced small (about 1 cup)

3 medium shallots, thinly sliced (about 1/2 cup)

3/4 cup dry white wine or water

3 tablespoons olive oil

1 lemon, thinly sliced

1/3 cup finely chopped fresh parsley leaves

3 cups brown rice, cooked (1 cup dry rice)

3 tablespoons chopped fresh chives

Directions

  1. Preheat the oven to 425 degrees F.
  2. Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
  3. Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
  4. Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
  5. Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc

Fudge Factor

The Craziest Chocolate Creations for American Chocolate Week Mar 17, 2013

It’s officially American Chocolate Week. Check out photos of mind-blowing chocolate creations.

Train Frontman Pat Monahan's Dark Chocolate Obsession Feb 11, 2013

By: Cameron Curtis

Train frontman Pat Monahan, an avid chocolate lover, shared with us his top five reasons for eating dark chocolate.

Review: Anthony Bourdain and Eric Ripert's Chocolate Bar Nov 16, 2012

Anthony Bourdain and Eric Ripert have teamed up with master chocolatier Christopher Curtin to create the "Good & Evil" chocolate b …

Over-the-Top-Delicious Treats to Satisfy Your Food Obsession

Are you infatuated with ice cream? Do you lust over lobster? Swoon at the sight of chocolate? Here's the best recipe for each food …

Sifted: Plan-Ahead Valentine's Day Desserts Feb 6, 2013

By: Lauren Miyashiro

Get our take on the best in food news, recipes and more from around the web, including the best Valentine's Day recipes.

Chocolate Desserts

Indulge in our decadent chocolate desserts, from cookies and cakes to puddings, souffles and truffles.

How to Chop and Melt Chocolate

Lots of recipes call for melted chocolate. Follow these step-by-step instructions to do it properly.

Essentials: Chocolate Basics Sep 1, 2016

Satisfy that chocolate craving in your very own kitchen. All you need is baking chocolate and a little know-how. It also helps to …