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Gingered Flounder in Parchment

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Submitted by terriann

YIELD

2 servings

PREP

15 min

COOK

20 min

READY

40 min

Ingredients

3 45
TABLESPOONS ML SOY SAUCE, TAMARI
reduced-sodium
2 3E+1
TABLESPOONS ML OLIVE OIL
1 1
EACH EACH GARLIC CLOVES
finely chopped
1 15
TABLESPOON ML GINGER
grated fresh
1 ¼ 567
3 86.7
OUNCES ML/G SNOW PEA PODS
trimmed
1 1
1 1
MEDIUM MEDIUM CARROTS
cut into thin strips
79

Directions

Combine soy, oil, garlic, ginger and fish in bowl.

Marinate 10 minutes.

Cut four 20 inch lengths of parchment paper or aluminum foil; fold each in half.

Starting at folded side, cut out half a heart shape.

Open hearts on flat surface.

Spread ¼ of the vegetables on one side of each heart.

Place a fish fillet on top of each; spoon any remaining marinade over fillets.

Fold paper over; seal by double pleating edges all around.

Place packets on large baking sheet.

Bake in preheated 375 degree F oven for 15 to 20 minutes or until fish flakes easily with fork; carefully open one packet to test.

If using foil packets, check fish after 12 minutes.

Open packets; serve.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 211g (7.4 oz)
Amount per Serving
Calories 212 35% from fat
 % Daily Value *
Total Fat 8g 13%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 68mg 23%
Sodium 805mg 34%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 5%
Sugars g
Protein 57g
Vitamin A 67% Vitamin C 54%
Calcium 5% Iron 7%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb
 

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