Recipe: Lemony Flounder in Parchment

Light + flavorful

Flounder baked in parchment with veggies and lemon

If you’re looking for a light and fresh dish that’s going to look beautiful on your plate, look no further than our wellness team’s Lemony Flounder in Parchment. Steaming keeps the fish moist and the veggies bright. Plus the parchment pocket makes you feel like you’re opening a present when you sit down to dinner! Pair with a whole-grain side dish for a satisfying meal.

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Active time: 15 minutes
Total time: 35 minutes

Ingredients

Parchment paper
2 leeks (white and light green parts), thinly sliced into half moons
2 carrots, halved lengthwise and thinly sliced
2 ribs celery, thinly sliced
4 teaspoons extra virgin olive oil
4 4-ounce pieces flounder, about 1-inch thick
¼ teaspoon kosher salt
⅛ teaspoon freshly ground black pepper
8 slices lemon (from 1 lemon)

Directions

  1. Heat the oven to 400°F. Tear off 4 18-inch pieces of parchment paper, fold them in half then open them up. Dividing evenly, pile the sliced vegetables on each piece of parchment near the fold and drizzle each pile of vegetables with 1 teaspoon of oil. Use your fingertips to gently toss the vegetables and coat with the oil.
  2. Top each pile of vegetables with a piece of fish. Season the fish with the salt and pepper, dividing evenly. Lay 2 lemon slices over each piece of fish.
  3. Fold the other half of the parchment over the fish then pleat the edges over each other to seal completely (you want it to be airtight so everything steams while baking). Transfer the packets to two baking sheets. Bake for 15 minutes. Transfer the packets to plates and cut open with the tip of a paring knife (be careful of the steam!).

Nutritional information (per serving)

Makes 4 Servings (Serving = 4 oz.)

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140 calories, 7 g total fat, 1 g saturated fat, 0 g trans fat, 15 g protein, 6 g total carbohydrate, 2 g fiber, 2 g sugar, 50 mg cholesterol, 510 mg sodium

Source: Created by Sara Quessenberry for Cleveland Clinic Wellness

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