Flounder Parcels with Fresh Herbs

By krystallondon

Ingredients

• vegetable oil spray
• 4 flounder fillets, skinned
• 6 tbsp chopped fresh herbs, dill, parsley, chives, thyme, or marjoram
• Finely grated rind and juice of 2 lemons
• 1 small onion, sliced thinly
• 1 tbsp capers, rinsed (optional)
• salt and pepper

Details

Servings 4

Preparation

Step 1

1. Preheat the over to 375F. Cut 4 large squares of aluminum foil, each large enough to hold a fish and form a parcel, and spray with oil.

2. Place each fish fillet on a foil sheet and sprinkle them with the herbs, lemon rind and juice, onion, capers, if using, salt and pepper. Fold the foil to make a secure parcel and place on a cookie sheet.

3. Bake the parcels in the oven for 15 minutes, or until tender. Serve the fish piping hot, in their loosely opened parcels.

Nutrients:
Calories: 129, Fat: 2 g, Sat Fat: 0.4 g, Salt: 0.3 g