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.
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.

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