Flounder and Vegetable Parcels Recipe

Name: Flounder and Vegetable Parcels
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 6 (5-ounce) frozen flounder fillets (or other white fish fillets); 3/4 teaspoon salt; 1/2 teaspoon freshly ground black pepper; 6 (12 by 20-inch) pieces aluminum foil; 1 medium zucchini (about 1/2 pound, sliced into thin rounds); 2 small carrots, sliced into thin rounds; 1 medium red bell pepper, seeded and diced small (about 1 cup); 3 medium shallots, thinly sliced (about 1/2 cup); 3/4 cup dry white wine or water; 3 tablespoons olive oil; 1 lemon, thinly sliced; 1/3 cup finely chopped fresh parsley leaves; 3 cups brown rice, cooked (1 cup dry rice); 3 tablespoons chopped fresh chives

Servings: persons

6 (5-ounce) frozen flounder fillets (or other white fish fillets)
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 (12 by 20-inch) pieces aluminum foil
1 medium zucchini (about 1/2 pound, sliced into thin rounds)
2 small carrots, sliced into thin rounds
1 medium red bell pepper, seeded and diced small (about 1 cup)
3 medium shallots, thinly sliced (about 1/2 cup)
3/4 cup dry white wine or water
3 tablespoons olive oil
1 lemon, thinly sliced
1/3 cup finely chopped fresh parsley leaves
3 cups brown rice, cooked (1 cup dry rice)
3 tablespoons chopped fresh chives

1
Preheat the oven to 425 degrees F.
2
Season the fish fillets with the salt and pepper.
3
Place 1 fish fillet at the center of each piece of foil.
4
Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets.
5
Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil.
6
Top each fillet with 3 lemon slices.
7
Seal the packets securely, leaving a little room to allow the fish to steam.
8
Transfer the packets to a baking sheet and bake for 15 minutes.
9
Stir the parsley into the cooked rice.
10
Divide the rice evenly onto 4 serving plates.
11
Remove the fish packets from the oven and carefully open them.
12
Remove the lemon slices.
13
Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
14
Per Serving: Calories 355; Total Fat 10g (Sat Fat 1.5g, Mono Fat 6g, Poly Fat 1.5g); Protein 30g; Carb 31g; Fiber 3.5g; Cholesterol 70mg; Sodium 430mg
15
Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
16
Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc

1961

kcal

Calories

163

Fat

118

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 6 (5-ounce) frozen flounder fillets (or other white fish fillets), 3/4 teaspoon salt, 1/2 teaspoon freshly ground black pepper, 6 (12 by 20-inch) pieces aluminum foil, and more.

Yes, Flounder and Vegetable Parcels falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Flounder and Vegetable Parcels

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions