Flounder Fillets in Foil
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Cook Time: 20 minutes

Serving Size: 4


  • 4 5-ounce flounder fillets
  • 1 tablespoon acceptable margarine
  • 1 tablespoon chopped shallots or green onions
  • 1/2 pound mushrooms, chopped
  • 3 tablespoons dry white wine
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon chopped fresh parsley
  • Vegetable oil spray
  • 1/2 teaspoon freshly ground black pepper


  1. Rinse fish and pat dry. Set aside.
  2. To make a mushroom sauce, begin by lightly spraying a nonstick skillet with vegetable oil.
  3. Place over medium-high heat.
  4. Add margarine, shallots or green onions and sauté until soft.
  5. Add mushrooms and cook 5 minutes.
  6. Stir in wine, lemon juice and parsley and cook until most of the liquid evaporates.
  7. Preheat Grill or oven to 400F.
  8. Lightly spray 4 pieces of heavy-duty foil with vegetable oil.
  9. Place a fillet on each piece of foil; season with pepper.
  10. Spoon mushroom sauce evenly over each piece of fish.
  11. Draw edges of foil together and seal. Bake 20 minutes, or until fish flakes.
  12. Serve in foil.

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