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Foil-Baked Flounder
Baking fish in a foil pouch allows the fish to steam in its own juices, sealing in flavor and nutrients. Vegetables, wine, and herbs add flavor and color.
Serves: 4 servings
Ingredients:
- 4 flounder, sole, snapper, or orange roughy fillets (about 6 ounces each)
- 2 teaspoons crushed fresh garlic
- 2 cups snow peas
- 2 cups thinly sliced carrots (about 2 medium)
- 1/4 cup chopped scallions
- 2 tablespoons plus 2 teaspoons minced fresh dill
- 2 teaspoons butter-flavored sprinkles
- 1/2 teaspoon ground black pepper
- 1/4 cup dry white wine
Directions:
- Rinse the fish with cool water, and pat it dry with paper towels.
- Cut four 8-x-12-inch pieces of heavy-duty aluminum foil, and center a fish fillet on the lower half of each piece. Spread 1/2 teaspoon of garlic over each fillet, and top with 1/2 cup of snow peas, 1/2 cup of carrots, 1 tablespoon of scallions, 2 teaspoons of dill, 1/2 teaspoon of butter sprinkles, 1/8 teaspoon of pepper, and 1 tablespoon of wine.
- Fold the upper half of the foil over the fish to meet the bottom half. Seal the edges together by making a tight 1/2-inch fold; then fold again to double-seal. Allow space for heat circulation and expansion. Use this technique to seal the remaining sides.
- Arrange the pouches on a baking pan or directly on the oven rack, and bake at 450°F for about 15 minutes, or until the fish is opaque and the thickest part is easily flaked with a fork. Open each packet by carefully cutting an "X" in the top of the foil (steam will escape), and serve hot.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.
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