Flounder And Vegetables Sealed In Silver Recipes

Steps:

• Preheat the oven to 425 degrees F.
• Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
• Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
• Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
• Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc

Steps:

• In a 2-quart shallow microwave-safe dish, combine couscous, bell pepper, zucchini, oregano, 1 tablespoon oil, and the water. Season with salt and pepper. Cover and microwave on high until vegetables are crisp-tender, about 3 minutes. Stir mixture.
• Dividing evenly, spread 1 tablespoon mustard over one side of fish; season with salt and pepper. Roll up each fillet, and place on top of couscous. Cover and microwave on high until fish is almost opaque throughout, about 4 minutes. Let stand, covered, 5 minutes, to finish cooking.
• Meanwhile, in a small bowl, whisk remaining 1 teaspoon mustard with the vinegar and remaining 2 tablespoons oil. Season with salt and pepper. Drizzle fish and couscous with vinaigrette, and season with pepper. Serve immediately.
• (Per Serving)
• Calories: 455
• Fat: 13g (2.1g Saturated Fat)
• Protein: 43.8g
• Carbohydrates: 38.3g
• Fiber: 3.4g

Steps:

• In small bowl combine margarine, chives, lemon juice and paprika and set aside.
• In saucepan cook carrots, leek and mushrooms for 1 minute in water; drain and set aside.
• Lightly spray foil sheets with cooking spray; place 1 fillet in center of each sheet.
• Arrange vegetables evenly on top of each fillet top with margarine mixture and lemon slice.
• Fold foil over and crimp the edges to seal.
• Place on baking sheet and bake 7 - 8 minutes.
• Carefully open foil packets and cut or fold down to make 'tray'.
• Serve.