MAIN DISH: FISH-FLOUNDER FILLETS IN FOIL(click here to print)

FISH: FLOUNDER FILLETS IN FOIL


4 (5 ounce) flounder fillet
1 tbs. butter or margarine (if you eat low-fat)
1 tbs. chopped green onions
1/2 pound mushrooms, chopped
3 tbs. dry white wine
1 tbs. lemon juice
1 tbs. chopped fresh parsley
vegetable oil spray
1/2 tsp. black pepper

Rinse fish and pat dry with paper towel. To make a mushroom sauce, lightly spray a skillet with Pam. Place over medium heat.  Add butter, green onions and saute until soft. Add mushrooms and cook 5 minutes. Stir in wine, lemon juice and parsley and cook until most of the liquid evaporates. Preheat oven to 400 F. Lightly spray 4 pieces of heavy duty foil with vegetable oil. Place a fillet on each piece of foil; season with pepper. Spoon mushroom sauce evenly over each piece of fish. Draw edges of foil together and seal. Bake 20 minutes, or until fish flakes.  Serve in foil.
4 servings; 3 carbs
American Heart Association Cookbook