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Baked Flounder and Summer Vegetables
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Other Considerations:: High Cholestrol, Low Fat, Gluten & Wheat Free, Tree nuts & Peanuts Free, Egg FreeIngredients
- 1 lb. flounder fillets
- 1/2 red bell pepper, seeded and sliced
- 2 cups canned tomatoes, drained and sliced
- 2 summer squash, sliced
- 8 pearl onions, halved
- 1/8 tsp. garlic powder
Directions
Preheat oven to 450°F. Coat the center of 4 18x18 inch sheets of foil with nonstick spray and place one fillet in the center of each sheet. Combine remaining ingredients in a bowl. Spoon tomato mixture on top of each portion of fish.
For each foil packet, bring two opposite sides of the foil square up and over the fish and vegetables. Make a double fold to seal tightly. Fold the remaining ends up and over twice to seal tightly. Place the packets on a baking sheet. Bake 20 minutes, or until fish flakes easily with a fork.
Per serving: calories 156, fat 1.8g, 10% calories from fat, cholesterol 54mg, protein 24.1g, carbohydrates 11.8g, fiber 3.0g, sugar 6.1g, sodium 343mg, diet points 3.2.
Dietary Exchanges: Milk: 0.0, Vegetable: 1.7, Fruit: 0.0, Bread: 0.2, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 3.4