Flounder En Papillote
|Vegetable cooking spray||1 Tablespoon (Butter Flavored)|
|Reduced-calorie margarine||1 Tablespoon|
|Sliced fresh mushrooms||3⁄4 Cup (12 tbs)|
|Chopped green onions||1 Tablespoon|
|All purpose flour||1 Tablespoon|
|Skim milk||3⁄4 Cup (12 tbs)|
|Lemon juice||2 1⁄4 Teaspoon|
|Dried dillweed||1⁄2 Teaspoon (Whole)|
|Frozen baby carrots||10 Ounce, thawed (1 Package)|
|Flounder fillets||16 Ounce (4 Fillets, 4 Ounces Each)|
Coat a large nonstick skillet with cooking spray; add margarine.
Place over medium-high heat until margarine melts.
Add mushrooms and green onions; saute until tender.
Sprinkle flour over mushrooms, stirring until well blended.
Gradually add milk, and cook until mushroom mixture is thickened, stirring constantly.
Stir in lemon juice and next 3 ingredients; cook 1 minute or until thoroughly heated.
Remove from heat; set aside, and keep warm.
Arrange carrots in a vegetable steamer over boiling water.
Cover and steam 8 to 10 minutes or until almost tender.
Cut 4 (12-inch) squares of parchment paper; fold each square in half, and trim each into a large heart shape.
Place parchment hearts on a baking sheet, and open out flat.
Coat open side of parchment paper with cooking spray.
Place 1 fillet on half of each parchment heart near the crease.
Spoon carrots evenly over fillets; top evenly with mushroom mixture.
Fold paper edges over to seal securely.
Starting with rounded edges of hearts, pleat and crimp edges of parchment to make an airtight seal.
Bake at 375° for 20 to 25 minutes or until packets are puffed and lightly browned.
Place packets on individual serving plates; cut an opening in the top of each packet, and fold paper back.
Garnish with lemon wedges, if desired.
Serving size: Complete recipe
Calories 1041 Calories from Fat 430
% Daily Value*
Total Fat 48 g73.6%
Saturated Fat 15.3 g76.6%
Trans Fat 0 g
Cholesterol 263.4 mg87.8%
Sodium 2057.4 mg85.7%
Total Carbohydrates 85 g28.2%
Dietary Fiber 10.2 g40.9%
Sugars 37.6 g
Protein 70 g140%
Vitamin A 797.8% Vitamin C 39.7%
Calcium 46.2% Iron 28.8%
*Based on a 2000 Calorie diet