Recipe courtesy of Cooking Channel

Flounder with Corn and Tomatoes

Light and fresh, this summery main dish centers around chunks of tender, flaky fish wrapped up with sweet corn and rich, chewy sun-dried tomatoes. The classic technique of wrapping the fish in parchment paper gently steams it, resulting in a healthy and moist final product.
  • Level: Easy
  • Total: 35 min
  • Prep: 20 min
  • Cook: 15 min
  • Yield: 4 servings
  • Nutrition Info
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2 cups fresh corn kernels

1/2 cup sun-dried tomatoes, chopped

1 teaspoon freshly grated lemon peel

Salt and freshly ground pepper

Four 3-ounces skinless flounder fillets

1 small leek, white parts only, well-rinsed and cut into matchsticks

4 sprigs fresh thyme

8 teaspoons dry white wine

2 teaspoons extra-virgin olive oil

8 ounces spinach

Preheat the oven to 450 degrees F.


  1. Mix together the corn, tomatoes, lemon peel, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.
  2. Lay out a 12- by 15-inch sheet of parchment paper or foil. Arrange one-quarter of the vegetables on 1 side. Fold a fish fillet into thirds and place on top of the vegetables. Top with one-quarter of the leeks, 1 sprig of thyme, 2 teaspoons of the wine, 1/2 teaspoon oil, and a pinch salt. Fold the other side of the parchment over the fish. Starting at 1 corner, fold the edges of paper over by 1/2 inch all around, overlapping the folds until sealed. Repeat with more parchment and the remaining fish, vegetables, wine and oil to make 4 packets. Place the packets onto a jelly-roll pan and bake for 15 minutes. 
  3. Meanwhile, place the spinach in a glass bowl and cover with a damp paper towel. Microwave on high until wilted, 2 minutes. Stir in 1/8 teaspoon salt and 1/8 teaspoon pepper. 
  4. Open the fish packets and serve with the spinach. 

Cook’s Note

You can serve this dish with a side pasta salad. For each serving, cook 2 ounces of whole-wheat pasta, and then drain and toss with 1 cup cooked broccoli florets, 1/2 roasted red pepper, chopped, 1 tablespoon reduced-fat feta cheese and 2 tablespoons low-fat vinaigrette. Nutritional information per serving: 320 calories.

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