Flounder and Vegetable Parcels

Ingredients

• 0.5 teaspoon pepper black freshly ground
• 3 cups brown rice dry cooked (1 cup rice)
• 2 small carrots sliced into thin rounds
• 0.8 cup cooking wine dry white
• 30 ounce sushi-grade yellowtail flounder white frozen (or other fish fillets)
• 3 tablespoons chives fresh chopped
• 0.3 cup parsley leaves fresh finely chopped
• 1  optional: lemon thinly sliced
• 3 tablespoons olive oil 
• 1 cup bell pepper diced red seeded
• 0.8 teaspoon salt 
• 0.5 cup shallots thinly sliced
• 1 medium zucchini sliced into thin rounds)

Equipment

• baking sheet
• oven
• aluminum foil

Directions

1. Watch how to make this recipe.
2. Preheat the oven to 425 degrees F.
3. Season the fish fillets with the salt and pepper.
4. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets.
5. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam.
6. Transfer the packets to a baking sheet and bake for 15 minutes.
7. Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates.
8. Remove the fish packets from the oven and carefully open them.
9. Remove the lemon slices.
10. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
11. Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
12. Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc