Foil-Baked Flounder with Lemon, Herbs, Steamed Snap Beans, and Quinoa Recipe


Nutrition

Cal/Serving: 283
Daily Value: 14%

Sugar-Conscious, Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Shellfish-Free, Alcohol-Free
Fat11g17%
Saturated2g9%
Trans0g0%
Carbs21g7%
Fiber4g18%
Sugars3g0%
Protein25g51%
Cholesterol73mg24%
Sodium495mg21%
Calcium91mg9%
Magnesium92mg23%
Potassium752mg21%
Iron3mg15%
Zinc2mg11%
Phosphorus536mg77%
Vitamin A1101IU22%
Vitamin C26mg43%
Thiamin (B1)0mg10%
Riboflavin (B2)0mg7%
Niacin (B3)2mg12%
Vitamin B60mg15%
Folic Acid (B9)87µg22%
Vitamin B122µg31%
Vitamin D5µg1%
Vitamin E3mg14%
Vitamin K87µg108%
Fatty acids, total monounsaturated6g0%
Fatty acids, total polyunsaturated1g0%
Have a question about the nutrition data? Let us know.

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Foil-Baked Fish with Vegetables
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.

3.783785
Ratings74

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

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1 Comments

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This is what I am going to cook tonight..can I cook the quinoa with the fish?

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