Monday, December 13, 2010

Flounder and Veggies

With the cold weather here I tend to make real comforting meals that are not waistline friendly.  But I also enjoy cooking light as well.  This meal I made is really easy and the flounder can be substituted for any type of fish or even chicken.

Here is what you'll need:

  • 1 lb Flounder fillets
  • 1 red pepper
  • 1 yellow people
  • 1 zucchini
  • 6 asparagus
  • 1 onion
  • 3 cloves garlic
  • 2 lemons
  • 1/4 cup fresh parsley
  • 1/2 cup white wine
  • olive oil

Preheat oven to 350.  Drizzle olive oil over the flounder and add a pinch of course salt and fresh ground pepper.

Cut up all the veggies.

Now fold two large pieces of aluminum foil together. Spray the foil with cooking spray.  Lay the flounder onto the aluminum foil and add the sliced garlic, sliced lemon and chopped parsley.

Now add the rest of the veggies.  Just lay the veggies right on top of the fish.  Fold all the corners of the foil up and around the fish and veggies.  Now pour a 1/2 cup white wine and the juice of one lemon.

Cover the top of the fish with a sheet of aluminum foil.  Make sure you seal the fish in by folding all the edges together.  You want to create a steam pocket for the fish and veggies to cook in.  Place the pocket on a baking tray because some juices do escape and will make a mess of your oven.  Bake for 30 minutes.

Be careful when opening the foil pocket as the steam can burn you.  Allow to cool for a minute or two before placing onto a plate.  Tonight I served this with Quinoa, but you can serve it over pasta or rice as well.

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