Flounder en papillote
Cooking 'en papillote' literally
means 'in parchment.' This easy and
neat cooking method is perfect for
individual portions of fish; the sealed
parchment creates steam which
gently cooks the fish, keeping it
juicy, tender, and flavourful.
Serves 4
Preparation and cooking time: 50 mins
Per serving:
449kcal, 17.0g fat - 2.6g saturates -
36.3g carbs, 12.3g sugars,
39.4g protein, 8.4g fibre, 0.5g salt
■■Large parsnips 4, peeled and diced
■■Large carrots 4, peeled and diced
■■Large turnip 1, peeled and diced
■■Skinless flounder fillets 4, 150g
each, pin-boned
■■Extra virgin olive oil 4tbsp
■■Flat-leaf parsley small bunch, leaves
only, chopped
■■Tarragon leaves small bunch, leaves
only, chopped
■■Salt and freshly ground black
pepper1 Parboil the parsnips, carrots, and
turnip in a large saucepan of salted,
boiling water until just tender to the tip
of a knife, about 12-15 mins.
2 Drain well and set aside to cool.
Preheat the oven to 180C/gas 4.3 Cut four large squares of parchment
paper. Divide the root vegetables
between the parchment squares,
placing them in the centre.
4 Sit the flounder fillets on top and
drizzle each with 1tbsp olive oil.
Season with salt and pepper.
5 Bring the paper up and around the
vegetables and flounder, sealing them
at the top by tying with kitchen string.
Arrange the parcels on a large baking
tray. Bake until the fish is firm to the
touch and opaque, about 15 mins.
6 Remove from the oven and carefully
open the parcels to let the steam
escape. Sprinkle with the chopped
herbs just before serving.Sign up to our newsletter at topsante.co.uk TopSanté 93
Although
not common in
the supermarkets,
flounder is worth seeking
out. One of its best benefits
is something it does not
contain: high levels of
mercury. Unlike some fish,
flounder is naturally low
in this toxic metal.