Flounder Fillets In Foil(Low Calorie)
Light and flavorful flounder fillets baked in foil with mushrooms, shallots, white wine, and fresh herbs, perfect for a low-calorie, healthy seafood dinner.
Ingredients
Instructions
- Rinse the fish fillets and pat them dry.
- Set aside the prepared fillets.
- In a skillet, melt the margarine and sauté chopped shallots or green onions until translucent.
- Add chopped mushrooms and cook until tender.
- Pour in dry white wine and cook for a few minutes to reduce slightly.
- Stir in fresh lemon juice, chopped parsley, and ground black pepper.
- Place each fillet on a piece of foil, distribute the mushroom mixture over the fish.
- Fold the foil to enclose the fish and create a sealed packet.
- Bake in a preheated oven at 375°F (190°C) for about 15 minutes, or until the fish flakes easily.
Tips & Substitutions
For a healthier twist, substitute the margarine with olive oil or avocado oil. You can also use any white fish, such as tilapia or cod, instead of flounder. If you want to add more flavor, consider including garlic or fresh herbs like thyme or dill in the mushroom mixture. To enhance the dish, a splash of lemon zest can brighten the flavors.
Serving Suggestions
Serve the flounder fillets with a side of steamed vegetables or a fresh green salad for a light meal. Quinoa or brown rice can also make excellent accompaniments, absorbing the delicious flavors from the fish. This dish pairs beautifully with a glass of dry white wine for a complete dining experience.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, preheat the oven to 350°F (175°C), place the fish in a baking dish, cover with foil, and heat for about 10 minutes or until warmed through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Flounder Fillets In Foil(Low Calorie) contains roughly 261 calories, with 9g protein, 58g carbohydrates, and 1g fat. It is an excellent source of dietary fiber (40% of the Daily Value), iron (33% of the Daily Value), and vitamin C (31% of the Daily Value), and a good source of protein and calcium. It also contributes 11g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen flounder fillets for this recipe?
Yes, you can use frozen flounder fillets. Just ensure to thaw them completely before cooking to ensure even cooking and prevent the fish from being watery. Place the fillets in the refrigerator overnight or run them under cold water for a quick thaw.
What can I substitute for white wine in this recipe?
If you prefer not to use white wine, you can substitute with chicken or vegetable broth for a similar depth of flavor. Alternatively, a splash of vinegar mixed with water can work in a pinch, but adjust to taste as it can be more acidic.
How do I know when the flounder is fully cooked?
The flounder is fully cooked when it flakes easily with a fork and has turned opaque. Cooking times may vary based on the thickness of the fillets, so keep an eye on them while baking. An internal temperature of 145°F (63°C) is the safe benchmark for cooked fish.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).