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Flounder Packets Recipe

Photo by: Taste of Home

These flounder packets are fun to make, and they’re low in fat and calories, too. “You can substitute catfish, orange roughy, sole or perch,” notes Susan Gardner of Independence, Missouri.

This recipe is:

Healthy

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2 Servings
Prep/Total Time: 25 min.

Ingredients

2 flounder fillets (6 ounces each)
1/8 teaspoon salt
Dash pepper
1/4 cup chopped sweet red pepper
1/4 cup finely chopped peeled cucumber
1 green onion, sliced
2 teaspoons reduced-sodium soy sauce
1 teaspoon sesame oil
1/2 teaspoon ground ginger

Directions

Place each fillet on a double thickness of heavy-duty foil (about 12 in. square). Sprinkle with salt and pepper; top with red pepper, cucumber and onion. Combine the soy sauce, oil and ginger; drizzle over vegetables. Fold foil around mixture and seal tightly.
Place on a baking sheet. Bake at 450° for 10-12 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 2 servings.

Nutrition Facts: 1 serving equals 172 calories, 4 g fat (1 g saturated fat), 80 mg cholesterol, 475 mg sodium, 3 g carbohydrate, 1 g fiber, 29 g protein. Diabetic Exchanges: 4 very lean meat, 1/2 fat.

Flounder Packets published in Cooking for 2 Spring 2008, p12

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