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Flounder en Papillote |
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Serves: 4 Print this RecipePrep Time: 25 minutes - Yield: 4 servings 2 tablespoons margarine or butter 1/2 cup chopped red bell peppers 1/4 cup sliced green onions 1 (4 1/2-ounce) jar sliced mushrooms, drained 2 tablespoons all-purpose flour 1/4 teaspoon salt 1/8 teaspoon white pepper 1/3 cup milk 2 tablespoons white wine or sherry Parchment paper or foil 1 pound flounder, sole or orange roughy fillets 1. Heat oven to 425°F. Melt margarine in medium saucepan over medium heat. Add bell pepper, onions and mushrooms; cook and stir 2 minutes. Stir in flour, salt and pepper; cook until mixture is bubbly. Gradually add milk and wine. Cook until mixture boils and thickens, stirring constantly. Remove from heat. 2. Cut four 10 3 12-inch heart-shaped pieces from parchment paper. Divide flounder into 4 equal portions; place each portion on left half of a heart-shaped parchment. Spoon sauce over flounder. Bring right side of parchment over flounder to meet left side of parchment; seal open edges securely with double-fold seals. Place on ungreased cookie sheet. 3. Bake at 425°F. for 10 to 12 minutes or until paper begins to turn golden brown. To serve, cut X-shaped slit in top of parchment; carefully tear back to expose flounder. Nutrition Information Per Serving: Serving Size: 1/4 of Recipe * Calories: 200 * Calories from Fat: 70 * % Daily Value: Total Fat: 8 g 12% * Saturated Fat: 2 g 10% * Cholesterol: 60 mg 20% * Sodium: 440 mg 18% * Total Carbohydrate: 7 g 2% * Dietary Fiber: 1 g 4% * Sugars: 3 g * Protein: 23 g * Vitamin A: 20% * Vitamin C: 30% * Calcium: 6% * Iron: 6% * Dietary Exchanges: 1 1/2 Vegetable, 3 Very Lean Meat, 1 Fat This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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