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.
Print
Flounder with Corn and Tomatoes
Total:
35 min
Prep:
20 min
Cook:
15 min
Yield:
4 servings
Level:
Easy

Nutrition Info

Healthy
Total:
35 min
Prep:
20 min
Cook:
15 min
Yield:
4 servings
Level:
Easy

Nutrition Info

Healthy

Ingredients

  • 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.

Directions

Mix together the corn, tomatoes, lemon peel, 1/8 teaspoon salt and 1/8 teaspoon pepper in a small bowl.

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. 

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. 

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.

Categories:

Trending Videos 7 Videos

Lighter Chocolate Brownies 02:54

These fudgy chocolate brownies are surprisingly low in fat and calories.

IDEAS YOU'LL LOVE

Pan-Fried Flounder

Recipe courtesy of Martha Nesbit

Red Lentil and Vegetable Soup

Recipe courtesy of Good Housekeeping

Butternut Squash with Quinoa, Spinach and Walnuts

Recipe courtesy of Bobby Deen

Healthy French Toast

Recipe courtesy of Cooking Channel

Red Sauce and Spaghetti

Recipe courtesy of Debi Mazar and Gabriele Corcos

On TV

Donut Showdown

7:30am | 6:30c

Donut Showdown

8:30am | 7:30c

Donut Showdown

9:30am | 8:30c

Sugar Showdown

10:30am | 9:30c

Sugar Showdown

11am | 10c

Sugar Showdown

11:30am | 10:30c

Unique Sweets

12pm | 11c

Unique Sweets

12:30pm | 11:30c

Unique Sweets

1pm | 12c

Unique Sweets

1:30pm | 12:30c

Good Eats

2pm | 1c

Good Eats

2:30pm | 1:30c

Cake Hunters

3:30pm | 2:30c

Cake Hunters

4:30pm | 3:30c
On Tonight
On Tonight

Cupcake Wars

8pm | 7c

Cake Hunters

10pm | 9c

Cake Hunters

10:30pm | 9:30c

Cupcake Wars

11pm | 10c

Cupcake Wars

12am | 11c

Cupcake Wars

1am | 12c

Cake Hunters

2:30am | 1:30c

Trending Videos

So Much Pretty Food Here