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Flounder-Vegetable Packets

Flounder-Vegetable Packets

Get Ready

Servings: Makes 4Learn How to Scale This Recipe

Prep Time: 20 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

1/2 teaspoon Black pepper, freshly ground
3/4 teaspoon cumin
1/4 teaspoon paprika
1 tablespoon dried oregano
4 (5 to 6oz.) flounder fillets
1 1/2 teaspoons olive oil or canola oil
2 tablespoons Chopped fresh chives
1 lemon, thinly sliced
4 teaspoons caper, drained
1 cup sugar snap peas
1 cup Matchstick cut fresh carrots
2 tomatoes, sliced
1 fennel bulb, thinly sliced

directions:

1. Preheat grill to medium-high. In a small bowl, mix together pepper, cumin, paprika, and oregano. Rinse flounder under cold water and pat dry with a paper towel. Rub one side of fish with oil, and put oil-side down on foil. Season both sides with combined spices.
2. Cut eight 20-inch-long pieces of foil. Layer two sheets for each packet (double layering will help protect the contents from burning). Arrange each fillet on one half of each double layer. Top fish with chives, 1 or 2 lemon slices, capers, snap peas, carrots, tomatoes, and fennel. Fold the foil over the ingredients and tightly seal the packets by crimping and folding edges together.
3. Grill for 10 to 12 minutes, rotating the packets 180 degrees about halfway through to ensure even cooking. (Don't flip the packets.) Let packets rest unopened for 5 minutes before serving. To serve, instruct diners to open the sealed side of the packet away from them, as the escaping steam can be hot. For a casual meal, eat directly from the foil, or place on a plate and serve with rice, if desired.
Source: fresh magazine May, June 2010

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Quantity Ingredients  
1/2 teaspoon Black pepper, freshly ground  
3/4 teaspoon cumin  
1/4 teaspoon paprika  
1 tablespoon dried oregano  
4 (5 to 6oz.) flounder fillets  
1 1/2 teaspoons olive oil or canola oil  
2 tablespoons Chopped fresh chives  
1 lemon, thinly sliced  
4 teaspoons caper, drained  
1 cup sugar snap peas  
1 cup Matchstick cut fresh carrots  
2 tomatoes, sliced  
1 fennel bulb, thinly sliced  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Makes 4
Base Nutrients
Calories 241 kcal (12%)
Calories from Fat 144 kcal (0%)
Total Fat 16 g (24%)
Saturated Fat 12 g (60%)
Cholesterol 82 mg (27%)
Sodium 221 mg (9%)
Total Carbohydrates 23 g (7%)
Dietary Fiber 13 g (52%)
Protein 44 g (73%)
Vitamins
Vitamin A 6449 IU (128%)
Vitamin C 54 mg (90%)
Minerals
Calcium 120 mg (2%)
Iron 13 mg (21%)
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