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Flounder and Vegetables Sealed in Silver Recipe

Flounder and Vegetables Sealed in Silver Recipe

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Flounder and Vegetables Sealed in Silver

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Ingredients:

Serving

2 1/4 tsp margarine
1/2 tsp chives
1/2 tsp lemon juice
1/4 tsp paprika
1/2 large carrot, peeled and cut into matchstick strips
1 leek, washed trimmed and cut into matchstick strips
2 white mushrooms, sliced thin
10 oz flounder fillets
2 lemon slices

Directions:

In small bowl combine margarine, chives, lemon juice and paprika and set aside.
In saucepan cook carrots, leek and mushrooms for 1 minute in water; drain and set aside.
Lightly spray foil sheets with cooking spray; place 1 fillet in center of each sheet.
Arrange vegetables evenly on top of each fillet top with margarine mixture and lemon slice.
Fold foil over and crimp the edges to seal.
Place on baking sheet and bake 7 - 8 minutes.
Carefully open foil packets and cut or fold down to make 'tray'.
Serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	193.79 Kcal (811 kJ)
Calories from fat	64.65 Kcal
		% Daily Value*
Total Fat	7.18g	11%
Cholesterol	63.75mg	21%
Sodium	443.04mg	18%
Potassium	511.21mg	11%
Total Carbs	14.1g	5%
Sugars	4.85g	19%
Dietary Fiber	3.46g	14%
Protein	19.24g	38%
Vitamin C	38.2mg	64%
Vitamin A	0.2mg	8%
Iron	1.7mg	10%
Calcium	78.7mg	8%

Amount Per 100 g
Calories	67.45 Kcal (282 kJ)
Calories from fat	22.5 Kcal
		% Daily Value*
Total Fat	2.5g	11%
Cholesterol	22.19mg	21%
Sodium	154.21mg	18%
Potassium	177.94mg	11%
Total Carbs	4.91g	5%
Sugars	1.69g	19%
Dietary Fiber	1.2g	14%
Protein	6.7g	38%
Vitamin C	13.3mg	64%
Vitamin A	0.1mg	8%
Iron	0.6mg	10%
Calcium	27.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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