Cooking Light Fresh Food Fast Weeknight Meals by Editors of Cooking Light Magazine

Author:Editors of Cooking Light Magazine
Language: eng
Format: epub
Tags: COOKING / General
Publisher: Oxmoor House
Published: 2015-12-09T16:00:00+00:00

Confetti Flounder Packets with Orange-Tarragon Butter

Cooking the fish in parchment paper infuses the fish with flavor. Serve with precooked rice tossed with orange rind and chopped fresh tarragon.

Prep: 6 minutes • Cook: 12 minutes • Other: 5 minutes

8 fresh snow peas, trimmed

1 cup matchstick-cut carrots

1⁄2 cup diced yellow bell pepper

2 tablespoons water

4 (6-ounce) flounder fillets (1⁄4 inch thick)

1⁄4 teaspoon salt

1⁄4 teaspoon black pepper

Orange-Tarragon Butter

Orange wedges (optional)

1. Preheat oven to 400°.

2. Cut snow peas lengthwise into strips and in half crosswise. Place snow pea strips, carrots, bell pepper, and water in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave at HIGH 2 minutes.

3. Sprinkle fillets with salt and pepper. Cut 4 (15 x 12-inch) squares of parchment paper. Fold each square in half. Open folded parchment paper; place 1 fillet near fold on each square. Top each fillet with one-fourth of carrot mixture; crumble or spread 1 tablespoon Orange-Tarragon Butter over carrot mixture. Fold paper; seal edges with narrow folds. Place packets on a large baking sheet.

4. Bake at 400° for 10 minutes. Let stand 5 minutes. Place 1 packet on each of 4 plates; cut open, and serve immediately. Garnish with orange wedges, if desired. Yield: 4 servings (serving size: 1 packet).

CALORIES 291; FAT 13.5g (sat 7.7g, mono 3.4g, poly 2g); PROTEIN 33.7g; CARB 5.8g; FIBER 1.8g; CHOL 112mg; IRON 1.5mg; SODIUM 442mg; CALC 72mg

Orange-Tarragon Butter

Prep: 3 minutes

1⁄4 cup butter, softened

1 tablespoon finely chopped fresh tarragon

11⁄2 teaspoons grated orange rind

1⁄8 teaspoon salt

1⁄8 teaspoon ground red pepper

1. Combine all ingredients in a bowl. Stir with a spoon until blended. Cover and chill until ready to serve. Yield: 4 servings (serving size: 1 tablespoon).

CALORIES 105; FAT 11.5g (sat 7.2g, mono 3g, poly 0.5g); PROTEIN 0.4g; CARB 0.9g; FIBER 0.2g; CHOL 30mg; IRON 0.4mg; SODIUM 154mg; CALC 18mg

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