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You can substitute almost any light fish in this recipe. Try orange roughy or tilapia for a change of pace.
If using frozen filets, thaw them (inside a Ziploc bag to prevent leaks). Thaw in the refrigerator for 1-3 days. NEVER thaw fish on the kitchen counter.
If you forgot to thaw the filets ahead of time and dinner is due in a couple hours, put the frozen filets into a colander and submerge in COLD water for an hour. Every so often, gently separate the filets as they thaw.
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| Baked Flounder Fillets |
Ingredients
(4 servings - 16 g protein and 3.7 g carb per serving)
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| 4 whole |
flounder fillets (about 1/2 pound each) |
| 2 tbsp |
olive oil |
| 1/2 tsp |
black pepper |
| 1 tsp |
shallots |
| 1/2 pound |
mushroom caps (sliced) |
| 3 tbsp |
dry white wine |
| 1 tbsp |
lemon juice |
| 1 tbsp |
chopped parsley |
| 1 whole |
lemon (cut into thin slices) |
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- Preheat oven to 400 degrees.
- Saute shallots in oil until soft.
- Add mushroom slices.
- Cook for 5 minutes stirring constantly.
- Stir in wine, lemon juice, and parsley.
- Cook until most of liquid evaporates.
- Lightly spray four pieces of heavy-duty aluminum foil with non-stick cooking spray.
- Place a fillet on each piece of foil.
- Sprinkle each fillet with pepper.
- Spoon mushroom sauce over fillets.
- Pull edges of foil together and seal to form packets.
- Place packets on cookie sheet in center of oven.
- Bake for 20 minutes.
- Serve in foil or remove carefully to serving plates.
- Garnish with fresh lemon slices.
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