Flounder and Vegetable Parcels

Name: Flounder and Vegetable Parcels
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: Global
Ingredients: 1 teaspoons freshly ground black pepper; 710 milliliters brown rice, cooked (1 cup dry rice); 2 smalls carrots, sliced into thin rounds; 177 milliliters dry white wine or water; 850 grams frozen flounder fillets (or other white fish fillets); 3 Tbsps chopped fresh chives; 79 milliliters finely chopped fresh parsley leaves; 1 lemon, thinly sliced; 3 Tbsps olive oil; 237 milliliters medium red bell pepper, seeded and diced small (about; 1 teaspoons salt; 118 milliliters medium shallots, thinly sliced (about; 1 medium zucchini (about 1/2 pound, sliced into thin rounds)

Flounder and Vegetable Parcels might be just the main course you are searching for. One portion of this dish contains approximately 26g of protein, 13g of fat, and a total of 559 calories. This recipe covers 34% of your daily requirements of vitamins and minerals. This recipe serves 6. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. From preparation to the plate, this recipe takes around 30 minutes. Head to the store and pick up shallots, salt, carrots, and a few other things to make it today. To use up the brown rice you could follow this main course with the Brown Rice Pudding as a dessert.

Instructions

Watch how to make this recipe.

Preheat the oven to 425 degrees F.

Equipment you will use

Oven

Season the fish fillets with the salt and pepper.

Ingredients you will need

Salt And Pepper

Fish Fillets

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.

Ingredients you will need

Bell Pepper

Fish Fillets

Shallot

Zucchini

Carrot

Equipment you will use

Aluminum Foil

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.

Ingredients you will need

Lemon

Fish

Wine

Cooking Oil

Transfer the packets to a baking sheet and bake for 15 minutes.

Equipment you will use

Baking Sheet

Oven

Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates.

Ingredients you will need

Rice

Parsley

Remove the fish packets from the oven and carefully open them.

Ingredients you will need

Fish

Equipment you will use

Oven

Remove the lemon slices.

Ingredients you will need

Lemon

Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.

Ingredients you will need

Fresh Chives

Vegetable

Fish

Rice

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

Equipment

Oven

Aluminum Foil

Baking Sheet

Ingredients

Servings:

1teaspoons

freshly ground black pepper 710milliliters

brown rice, cooked (1 cup dry rice)2smalls

carrots, sliced into thin rounds 177milliliters

dry white wine or water 850grams

frozen flounder fillets (or other white fish fillets)3Tbsps

chopped fresh chives 79milliliters

finely chopped fresh parsley leaves 1

lemon, thinly sliced 3Tbsps

olive oil 237milliliters

medium red bell pepper, seeded and diced small (about 1teaspoons

salt 118milliliters

medium shallots, thinly sliced (about 1medium

zucchini (about 1/2 pound, sliced into thin rounds)

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Maysaran Arsheen Pinot Gris. Reviewers quite like it with a 4.5 out of 5 star rating and a price of about 18 dollars per bottle.