flounder en papillote
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Fresh Wild Alaska Flounder en Papillote

Learn how to make this delicious Fresh Wild Alaska Flounder en Papillote that is the perfect weeknight healthy meal.
Course Main
Cuisine French
Keyword flounder en papillote
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 5
Calories 397kcal

Ingredients

  • For the Dill Sauce:
  • 2 finely minced cloves of garlic
  • juice of ½ lemon
  • 2 tablespoons each of finely minced fresh parsley and dill
  • ¼ cup of olive oil
  • sea salt and fresh cracked pepper to taste
  • For the Flounder:
  • 1 cup of thinly sliced assorted fingerling potatoes
  • 1 bunch of peeled baby carrots quartered
  • 1 bunch of broccolette quartered
  • 2 cups of packed baby spinach
  • ½ peeled and sliced red onion
  • 2 pounds of fresh Alaska flounder fillets
  • 1 cup of assorted pitted Mediterranean olives
  • 1 cup of sliced cherry tomatoes
  • ¼ cup of capers
  • ¼ cup of olive oil
  • sea salt and fresh cracked pepper to taste
  • lemon juice and parmesan cheese for garnish

Instructions

  • Preheat the oven to 400°.
  • Dill Sauce: Mix together all ingredients until combined and set aside.
  • Fish: Place down a ½ sheet of parchment paper.
  • On the right side of the paper lay down some sliced potatoes and layer on some carrots, broccolettes, baby spinach and onions. Season with salt and pepper.
  • Next add on 2 flounder fillets, some olives, tomatoes, capers, olive oil and salt and pepper.
  • Fold the parchment paper in half completely covering the ingredients.
  • Starting at the top fold over the open edges overlapping all the way around to the fold to completely enclose the fish.
  • Transfer to a sheet tray and bake at 400° for 20 to 22 minutes.
  • Remove the fish from the oven, slice open the parchment paper and drizzle on some of the dill sauce.
  • 10. Serve hot!

Nutrition

Calories: 397kcal | Carbohydrates: 9g | Protein: 24g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 81mg | Sodium: 1216mg | Potassium: 575mg | Fiber: 2g | Sugar: 1g | Vitamin A: 35% | Vitamin C: 21.9% | Calcium: 7.9% | Iron: 8.3%