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Foil-Baked Flounder

Categories: Low-calorie, Low-fat, Quick to fix
Type: Main Dishes

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


  • 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

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  1. Rinse the fish with cool water, and pat it dry with paper towels.
  2. 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.
  3. 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.
  4. 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:

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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