FLOUNDER PACKETS

Flounder Packets image

These flounder packets are fun to make, and they're low in fat and calories, too. "You can substitute catfish, orange roughy, sole or perch," notes Susan Gardner of Independence, Missouri.

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 2 servings.

Number Of Ingredients 9

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Ingredients

2 flounder fillets (6 ounces each)
1/8 teaspoon salt
Dash pepper
1/4 cup chopped sweet red pepper
1/4 cup finely chopped peeled cucumber
1 green onion, sliced
2 teaspoons reduced-sodium soy sauce
1 teaspoon sesame oil
1/2 teaspoon ground ginger

Steps:

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 onion. Combine the soy sauce, oil and ginger; drizzle over vegetables. Fold foil around 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.

Nutrition Facts : Calories 172 calories, Fat 4g fat (1g saturated fat), Cholesterol 80mg cholesterol, Sodium 475mg sodium, Carbohydrate 3g carbohydrate (1g sugars, Fiber 1g fiber), Protein 29g protein. Diabetic Exchanges