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Foil-Baked Flounder with Lemon, Herbs, Steamed Snap Beans, and Quinoa Recipe
Oct 11, 2010 @ 12:00 AM
Posted by
Daily Value: 19%
High-Protein, Low-Carb
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 376Daily Value: 19%
High-Protein, Low-Carb
Dairy-Free, Gluten-Free, Wheat-Free, Sugar-Conscious
| Fat | 13g | 20% |
| Saturated | 3g | 13% |
| Trans | 0g | 0% |
| Carbs | 10g | 3% |
| Fiber | 3g | 11% |
| Sugars | 2g | 0% |
| Protein | 55g | 110% |
| Cholesterol | 153mg | 51% |
| Sodium | 759mg | 32% |
| Calcium | 95mg | 10% |
| Magnesium | 99mg | 25% |
| Potassium | 1028mg | 29% |
| Iron | 3mg | 16% |
| Zinc | 2mg | 10% |
| Vitamin A | 639IU | 13% |
| Vitamin C | 22mg | 37% |
| Thiamin (B1) | 0mg | 10% |
| Riboflavin (B2) | 0mg | 10% |
| Niacin (B3) | 8mg | 41% |
| Vitamin B6 | 0mg | 24% |
| Folic Acid (B9) | 97µg | 24% |
| Vitamin B12 | 4µg | 73% |
| Vitamin D | 10µg | 2% |
| Vitamin E | 3mg | 14% |
| Vitamin K | 84µg | 106% |
| Fatty acids, total monounsaturated | 7g | 0% |
| Fatty acids, total polyunsaturated | 2g | 0% |
Have a question about the nutrition data? Let us know.
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Courtesy of Yasmin Fahr
Created as part of our under-500 calorie menu, this recipe can easily be increased for more people. Just make sure to use separate foil packets for each fish, laying them on 2 baking sheets if needed. Also feel free to play around with the vegetables, maybe substituting in broccoli, asparagus, thinly-sliced mushrooms or some of your other favorite ingredients.
Serve it with a simple arugula and lemon salad or we recommend the Coriander-Dusted, Avocado, Chickpea and Scallion Salad.
INGREDIENTS
- One 8-by-8-inch piece of aluminum foil (or as large as needed to cover fish loosely)
- 1 flounder fillet
- Salt
- Freshly ground black pepper
- ½ tablespoon olive oil
- ½ ounce fresh lemon juice
- ¼ teaspoon ground coriander seeds
- Pinch of dried chile flakes (optional)
- 4-5 snap beans, ends trimmed
- ½ cup cherry tomatoes, sliced lengthwise
- 1 tablespoon chopped scallions, white and light green parts only
- 2-3 fresh thyme sprigs or 1 teaspoon dried thyme
- 2-3 thin lemon slices or 1 teaspoon lemon zest
- ¼ cup quinoa, cooked according to package instructions. (You may also add a bay leaf while cooking, but remove before serving).
- 1 tablespoon parsley, finely chopped
DIRECTIONS
Heat oven to 450 degrees.
Place the aluminum foil on a shallow baking sheet. Rinse and pat the fish dry. Place the fillet on the foil. In a small bowl, combine the salt, pepper, oil, lemon juice, coriander and chile flakes if using; mix together. Gently rub ½ of the mixture onto one side of the fillet and repeat on the other side. Arrange the snap beans, tomatoes, scallions, thyme sprigs and lemon slices on and around the fish.
Seal foil loosely around the fillet to create a somewhat roomy pocket. Bake 10 minutes per inch of thickness of fish at its thickest part. Carefully remove foil (very hot) and serve over cooked quinoa. Pour remaining foil juices over fish and quinoa and garnish with parsley. Serve with lemon wedges if desired.
Recipe Details
Serves: 1
Total Calories: 287
Servings: 1
