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Flounder Parcels with Fresh Herbs Recipe

Fresh herbs are more health-boosting than dried one, so substitute one tablespoon chopped fresh herb for one teaspoon of the dried equivalent whenever possible in cooking. Fresh herbs freeze well if you have a surplus. Thyme and particularly oregano (also known as wild marjoram) are antioxidant-rich. In fact, oregano have four times more free radical-fighting antioxidants than blueberries. Thyme have antibacterial qualities whilst parsley helps kidney to function, relieves gout and combats anaemia.

Ingredients :

Serves 4

  • vegetable oil spray

  • 4 flounder fillets, skinned

  • 6 tbsp chopped fresh herbs, such as dill, parsley, chives, thyme, or marjoram

  • finely grated rind and juice of 2 lemons

  • 1 small onion, sliced thinly

  • 1 tbsp capers, rinsed (optional)

  • salt and pepper

 Healthy Easy Fish Recipe - Flounder Parcels with Fresh Herbs

Method :

  1. Preheat the oven to 375°F/190°C. Cut 4 large squares of aluminum foil, each large enough to hold a fish and form a parcel, and spray with oil.

  2. Place each fish fillet on a foil sheet and sprinkle them with the herbs, lemon rind and juice, onion, capers, if using, salt and pepper. Fold the foil to make a secure parcel and place on a cookie sheet.

  3. Bake the parcels in the oven for 15 minutes, or until tender. Serve the fish piping hot, in their loosely opened parcels.

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