Home > Food > Recipes > Foil-Baked Flounder

Sign up for free newsletters packed with parenting advice, family activities, recipes, and more.

Register here or current subscribers, enter email address below:

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

Save Recipe

Add to shopping list

Please sign in to save recipes or create shopping lists.

Sign In

Not registered? Join now!


  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.

Sign-Up Now!

Sign up to save recipes or create shopping lists online.

Already registered? Login here

register now


Cooking Tips


More Videos: