Gingered Flounder in Parchment
Yield
2 servingsPrep
15 minCook
20 minReady
40 minTrans-fat Free, Low Carb
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 3 | tablespoons |
soy sauce, tamari
reduced-sodium |
|
| 2 | tablespoons |
olive oil
|
|
| 1 | each |
garlic cloves
finely chopped |
|
| 1 | tablespoon |
ginger
grated fresh |
|
| 1 ¼ | pounds |
flounder fish fillets
|
|
| 3 | ounces |
snow pea pods
trimmed |
|
| 1 | small |
sweet red bell peppers
|
|
| 1 | medium |
carrots
cut into thin strips |
|
| ⅓ | cup |
scallions, spring or green onions
chopped |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 45 | ml |
soy sauce, tamari
reduced-sodium |
|
| 3E+1 | ml |
olive oil
|
|
| 1 | each |
garlic cloves
finely chopped |
|
| 15 | ml |
ginger
grated fresh |
|
| 567 | g |
flounder fish fillets
|
|
| 86.7 | ml/g |
snow pea pods
trimmed |
|
| 1 | small |
sweet red bell peppers
|
|
| 1 | medium |
carrots
cut into thin strips |
|
| 79 | ml |
scallions, spring or green onions
chopped |
|
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.
