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Flounder and Vegetable Parcels

This Flounder and Vegetable Parcels recipe contains flounder fillets, olive oil, brown rice, dry white wine, shallots and more.
6 Servings - 30 min -
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Servings:6  | Calories:242 | Total Fat:10g  | Chol:64mg  | More
Nutritional facts are per serving and accuracy is not certain.
Total Fat 10g
15 %
Sat Fat 2g
10 %
Total Carb 13g
4 %
Fiber 1g
4 %
Sugars 1g
Cholesterol 64mg
21 %
Sodium 753mg
31 %
Protein 19g
38 %
41% Flounder fillets
25% Olive oil
18% Others combined
14% Brown rice
Percentages based on 2000 calories diet. Data may be incomplete or calculations inaccurate - Learn more.


6 (5 ounce) frozen flounder fillets (or other white fish fillets)
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
6 (12 by 20-inch) pieces aluminum foil
1 medium zucchini (about 1/2 pound, sliced into thin rounds)
2 small carrots, sliced into thin rounds
1 medium red bell pepper, seeded and diced small (about 1 cup)
3 medium shallots, thinly sliced (about 1/2 cup)
3/4 cup dry white wine or water
3 tablespoons olive oil
1 lemon, thinly sliced
1/3 cup finely chopped fresh parsley leaves
3 cups brown rice, cooked (1 cup dry rice)
3 tablespoons chopped fresh chives

Directions : View recipe directions on
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