Best 4 Flounder Zucchini Bundles Recipes
Flounder zucchini bundles are a delicious and light dish that is easy to prepare. This entree is a great way to enjoy the flavors of summer and is simple enough for a weeknight meal. Flounder is a mild-flavored fish that pairs well with the sweet and savory zucchini. The bundles are baked in a flavorful sauce, making them moist and tender. Serve with a side of rice or roasted vegetables.
Here are our top 4 tried and tested recipes!
FLOUNDER & ZUCCHINI BUNDLES
Cooking fish in foil packets makes cleaning up a breeze, and also seals in all those delicious juices! Tilapia, cod, or any white fish can be substituted for flounder.
Provided by Kizzikate
Categories < 30 Mins
Time 25m
Yield 4-6 serving(s)
Number Of Ingredients 7
Steps:
- For each bundle, place 2 fillets on the middle of a large square of foil. (I use Release foil, or you can spray regular foil with cooking spray) You will have four bundles.
- Sprinkle each fish bundle with lemon pepper. Top evenly with lemon slices, zucchini slices, and halved tomatoes.
- Sprinkle each with dill & basil.
- Fold foil up around fillets, sealing well, & leaving room for steaming. Place the bundles onto a shallow pan.
- Bake at 425, for 15 minutes, or until fish is just flaky. Take care when opening bundles, as they will be hot.
Nutrition Facts : Calories 319.2, Fat 4.2, SaturatedFat 1, Cholesterol 156.5, Sodium 272.3, Carbohydrate 6.6, Fiber 2.4, Sugar 2.2, Protein 62.8
FLOUNDER ZUCCHINI BUNDLES
A lovely hint of lemon carries the flavors of this colorful meal-in-one. My husband is not a fish eater, but he certainly enjoys this recipe. -Isabelle Rooney, Summerville, South Carolina
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- For each bundle, place 2 fillets on a double thickness of heavy-duty foil (18 in. x 15 in.); sprinkle with lemon-pepper. Top with lemon slices, zucchini and tomatoes. Sprinkle with dill and basil. , Fold foil around fish and seal tightly. Place on a baking sheet. Bake at 425° for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 159 calories, Fat 2g fat (0 saturated fat), Cholesterol 80mg cholesterol, Sodium 160mg sodium, Carbohydrate 5g carbohydrate (2g sugars, Fiber 1g fiber), Protein 29g protein. Diabetic Exchanges
FLOUNDER ZUCCHINI BUNDLES
A lovely hint of lemon carries the flavors of this colorful meal-in-one. 'My husband is not a fish eater, but he certainly enjoys this recipe,' writes Isabelle Rooney from Summerville, South Carolina.
Provided by Allrecipes Member
Time 30m
Yield 4
Number Of Ingredients 7
Steps:
- For each bundle, place two fillets on a double thickness of heavy-duty foil (18 in. x 15 in.); sprinkle with lemon-pepper. Top with lemon slices, zucchini and tomatoes. Sprinkle with dill and basil.
- Fold foil around fish and seal tightly. Place on a baking sheet. Bake at 425 degrees F for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 101.8 calories, Carbohydrate 7 g, Cholesterol 40.8 mg, Fat 1.4 g, Fiber 2.4 g, Protein 17.4 g, SaturatedFat 0.3 g, Sodium 108.2 mg, Sugar 0.9 g
FLOUNDER ZUCCHINI BUNDLES
A lovely hint of lemon carries the flavors of this colorful meal-in-one. 'My husband is not a fish eater, but he certainly enjoys this recipe,' writes Isabelle Rooney from Summerville, South Carolina.
Provided by Allrecipes Member
Time 30m
Yield 4
Number Of Ingredients 7
Steps:
- For each bundle, place two fillets on a double thickness of heavy-duty foil (18 in. x 15 in.); sprinkle with lemon-pepper. Top with lemon slices, zucchini and tomatoes. Sprinkle with dill and basil.
- Fold foil around fish and seal tightly. Place on a baking sheet. Bake at 425 degrees F for 15-20 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 101.8 calories, Carbohydrate 7 g, Cholesterol 40.8 mg, Fat 1.4 g, Fiber 2.4 g, Protein 17.4 g, SaturatedFat 0.3 g, Sodium 108.2 mg, Sugar 0.9 g
Helpful Advice
- Purchase flounder fillets that are fresh and do not have any signs of spoilage or blemishes. Store them in the freezer or on ice before cooking to prevent spoilage.
- To ensure they are adequately thawed before cooking, remove the flounder fillets from the freezer at least 30 minutes before cooking.
- Ensure the flounder fillets are fully thawed before cooking to ensure even cooking.
- To add taste and texture to the flounder fillets, season them with your favorite herbs, spices, and seasonings before cooking.
- Bake or pan-fry the flounder fillets to achieve a crispy golden-outside and a moist, soft-inside.
- To ensure the flounder is properly prepared, cook it just until it is opaque and flakes effortlessly with a form.
- Avoid overcooking the flounder fillets, which may result in a tough and dry texture.
- Serve the flounder fillets immediately with your chosen side dish, such as steamed veggies, roasted new carrots, or a flavorful dipping sauces.
Summarization
- When making Flounder Pakoras, choose fresh flounder fillets that have no signs of deterioration or blemishes. Before cooking, freeze or chill them on ice to prevent spoilage.
- Before cooking, make sure the fish fillets are properly thawed.
- By seasoning the fish fillets with your chosen spices, herbs, and seasonings before cooking, you can enhance their taste and texture.
- The flounder fillets should be baked or pan-seared until they are crispy golden-outside and moist and fluffy-inside.
- Avoid overcooking the flounder fillets, which may result in a tough and dry texture, by cooking them just until they are opaque and shred easily with a form.
- Serve the flounder fillets immediately with a side dish of your choice, such as steamed veggies, roasted new carrots, or a flavorful zesty dipping sauces.
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