14 Ingredients
  • 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
Nutrition
313
16% daily value
6 servings
                                       
                                            low-​sugar, dairy-​free, gluten-​free
     

Fat

16% 11

Saturated

9% 2

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 2

Carbs

10% 30

Carbs (net)

- 26

Fiber

15% 4

Sugars

- 4

Sugars, added

- 0

Protein

42% 21

Cholesterol

21% 64

Sodium

30% 731

Calcium

7% 67

Magnesium

20% 86

Potassium

12% 566

Iron

9% 2

Zinc

12% 1

Phosphorus

67% 469

Vitamin A

22% 198

Vitamin C

42% 38

Thiamin (B1)

15% 0

Riboflavin (B2)

8% 0

Niacin (B3)

21% 3

Vitamin B6

36% 0

Folate equivalent (total)

10% 41

Folate (food)

- 41

Folic acid

- 0

Vitamin B12

67% 2

Vitamin D

26% 4

Vitamin E

15% 2

Vitamin K

56% 67
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