Save on Pinterest

Flounder Packets

Total Time

Prep/Total Time: 25 min.


2 servings

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.
Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Ratings and prices are accurate and items are in stock as of time of publication.


  • 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


  1. 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.
  2. 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.

Nutrition Facts

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

Recommended Video

More from Taste of Home