Coconut Lime Flounder in Parchment Paper

July 24, 2017 | Filed under Main Dishes (Meat, Chicken, Fish) | 1 comment

 

Coconut Lime Flounder in Parchment Paper
 
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Nutrition Information
  • Serves: 4
  • Serving size: 1 packet
  • Calories: 122
  • Fat: 9g
  • Saturated fat: 6g
  • Trans fat: 0g
  • Carbohydrates: 15g
  • Sodium: 545mg
  • Fiber: 2g
  • Protein: 19g
Prep time: 
Cook time: 
Total time: 
Copyright Toby Amidor, The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Pre, Grab, and Go, Rockridge Press, 2017. Photo courtesy of Nat & Cody Gantz
Ingredients
  • ¼ cup coconut cream (not coconut milk)
  • Zest of 2 limes
  • 2 teaspoons low-sodium soy sauce
  • 2 limes, cut into 6 rounds each
  • 12 fresh basil leaves
  • 4 (5-ounce) flounder or cod fillets
  • 4 tablespoons unsweetened shredded coconut, divided
Instructions
  1. If cooking the fish right away, preheat the oven to 400ºF.
  2. In a small bowl, whisk together the coconut cream, lime zest, and soy sauce.
  3. Place 1 piece of parchment paper flat on the counter. On the lower half lay down 3 rings of lime and then a layer of 3 basil leaves. Place the fish on top of the basil and lime. Spoon 2 teaspoons of the coconut mixture over the fish and sprinkle it with 1 tablespoon of shredded coconut. Fold the parchment paper in half over the fish. Working your way around, gently roll the edge of the open sides of the paper, tucking the ends under the packet. Repeat this step for the remaining three packets.
  4. At this time, you can store the raw-fish packets in the refrigerator and cook as needed.
  5. To cook, place up to two packets on a baking sheet and roast until the fish is opaque and reaches an internal temperature of 145ºF, about 10 minutes. Using a sharp knife, carefully cut several 3-inch slits in the packets.
  6. REFRIGERATE: Store the uncooked packets for up to 3 days. Once cooked, transfer the fish and seasonings to a resealable container and refrigerate for up to 5 days.



One Comment on “Coconut Lime Flounder in Parchment Paper



Dietitian Toby Amidor On The Importance Of Meal Prepping – Deecarpenter Says:

[…] attempt meal prepping, pre-order the cookbook or do this Coconut Lime Flounder in Parchment Paper recipe from the […]




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