Dennis Fuller
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Heather Moore

 


Flounder Packets

Shhh!  Don't tell the family what a low-fat, low-calorie this dish is...it is so full of flavor they'd never believe you anyway.

4 flounder fillets (6 oz each)--you can substitute catfish, perch, sole or orange roughy
1/4 tsp salt
1/8 tsp pepper
1/2 cup chopped sweet red pepper
1/2 cup finely chopped peeled cucumber
2 green onions, sliced
4 tsp reduced-sodium soy sauce
2 tsp sesame oil ( a little of this goes a long way!)
1 tsp ground ginger
Hot cooked rice

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 green onions.  Combine the soy sauce, oil and ginger; drizzle over vegetables.  Fold foil around the 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.  Serve with rice.


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09/26/2013 10:00AM
Flounder Packets
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