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Flounder Packets

 Flounder Packets
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.
2 ServingsPrep/Total Time: 25 min.


  • 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


  • 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.
Nutritional 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 lean meat, 1/2 fat.

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Flounder Packets (continued)

Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.