How To make Gingered Flounder In Parchment
3 tb Soy sauce,reduced-sodium
2 tb Olive oil
1 Garlic clove,finely chopped
1 tb Grated fresh ginger
1 1/4 lb Flounder fillets
3 oz Snow peas,trimmed
1 Small sweet red pepper
1 Carrot,med,cut/thin strips
1/3 c Green onion,chopped
1. Combine soy, oil, garlic, ginger and fish in bowl.
Marinate 10 minutes. 2. Cut four 20" lengths of parchment paper or aluminum
foil; fold each in half. Starting at folded side, cut out half a heart shape. Open hearts on flat surface. Spread 1/4 of the vegetables on one side of each heart. Place a fish fillet on top of each; spoon any remaining marinade over fillets. Fold paper over; seal by double pleating edges all around. Place packets on large baking sheet. 3. Bake in preheated 375'F. oven for 15-20 minutes or
until fish flakes easily with fork; carefully open one packet to test. If using foil packets, check fish after 12 minutes. Open packets; serve.
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If you want dinner in a flash, turn to fish. This lean protein cooks up quickly and, today, I've combined it with one of my favorite fast-cooking techniques—broiling.
Sarah's Tip of the Day:
Since flounder is already low in fat, I kept the healthy streak going by topping my fish with a mixture of Greek yogurt, Dijon mustard, capers, and olive oil—my version of a mayo-free tartar sauce. The whole thing goes under the broiler where the magic takes place (all that delicious bubbling and browning). It's so quick that you'll have dinner done in 15 minutes!
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Nutritional Info: Per serv (serves 4): 263 cal; 7 g fat; 43 g protein; 3 g carb; 1 g fiber
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Sarah Carey is the editor of Everyday Food magazine and her job is to come up with the best ways to make fast, delicious food at home. But she's also a mom to two hungry kids, so the question What's for dinner? is never far from her mind -- or theirs, it seems! Her days can get crazy busy (whose don't?), so these videos are all about her favorite fast, fresh meals -- and the tricks she uses to make it all SO much easier.
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