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

Foil-Baked Fish with Vegetables
Courtesy of Yasmin Fahr

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

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.

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.

Nutrition

Calories per serving:

285 calories

Dietary restrictions:

Sugar Conscious, Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

14%

Servings:

1
  • Fat 11g 17%
  • Carbs 21g 7%
  • Saturated 2g 9%
  • Fiber 4g 18%
  • Trans 0g
  • Sugars 3g
  • Monounsaturated 6g
  • Polyunsaturated 2g
  • Protein 26g 51%
  • Cholesterol 73mg 24%
  • Sodium 496mg 21%
  • Calcium 94mg 9%
  • Magnesium 93mg 23%
  • Potassium 763mg 22%
  • Iron 3mg 16%
  • Zinc 2mg 11%
  • Phosphorus 537mg 77%
  • Vitamin A 71µg 8%
  • Vitamin C 26mg 44%
  • Thiamin (B1) 0mg 11%
  • Riboflavin (B2) 0mg 8%
  • Niacin (B3) 3mg 13%
  • Vitamin B6 0mg 16%
  • Folic Acid (B9) 90µg 22%
  • Vitamin B12 2µg 31%
  • Vitamin D 5µg 1%
  • Vitamin E 3mg 14%
  • Vitamin K 94µg 118%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
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