* Exported from MasterCook *

BAKED FLOUNDER AND SUMMER VEGETABLES

Recipe By :
Serving Size : 4 Preparation Time :0:35
Categories : 5-10G Low Carb Seafood Fish Flat
Seafood Fish-Flounder-Sole

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb flounder fillets -- 454gr
1/2 red bell pepper -- seeded and sliced
1/2 lb canned tomatoes -- 250gr
drained and sliced
2 summer squash -- sliced
4 lg pearl onions -- halved
1 dash garlic powder

Preheat oven to 450°F-230°C . Coat the center of 4 18x18 inch 450x450mm sheets of foil with nonstick spray and place one fillet in the center of each sheet. Combine remaining ingredients in a bowl. Spoon tomato mixture on top of each portion of fish.

For each foil packet, bring two opposite sides of the foil square up and over the fish and vegetables. Make a double fold to seal tightly. Fold the remaining ends up and over twice to seal tightly. Place the packets on a baking sheet. Bake 20 minutes, or until fish flakes easily with a fork.










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Per Serving (excluding unknown items): 161 Calories; 2g Fat (9.8% calories from fat); 24g Protein; 13g Carbohydrate; 4g Dietary Fiber; 54mg Cholesterol; 378mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 2 1/2 Vegetable.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com
Over 5,000 Low Carb, LC Diabetic, LC Kosher Recipes

Nutr. Assoc. : 0 0 0 0 0 0 0

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