Mediterranean Flounder Packet Meal

Sonia Hollis (MSc Personalised Nutrition)
flounder packet meal

Experience the vibrant flavours of the Mediterranean with our Flounder Packet Meal—a delightful combination of tender flounder fillets, fresh vegetables, and zesty herbs and spices. Perfect for those over looking to manage diabetes, lose weight, and maintain a low-glycemic diet. 

Nutritional Information

  • Flounder: A lean source of protein, flounder is rich in omega-3 fatty acids and essential nutrients such as vitamin D and selenium. Its mild flavor pairs perfectly with the bold Mediterranean seasonings in this dish.
  • Courgette (Zucchini): Low in calories and carbohydrates, courgette adds texture and fiber to the meal while providing vitamins A and C, potassium, and antioxidants that support overall health and well-being.
  • Cherry Tomatoes: Bursting with flavour and nutrients, cherry tomatoes are rich in vitamins, minerals, and antioxidants such as lycopene, which may help reduce the risk of chronic diseases and support heart health.
  • Garlic: Known for its immune-boosting properties and distinctive flavor, garlic adds depth and aroma to the dish while providing potential benefits for heart health, blood sugar control, and immune function.
  • Parsley: Fresh parsley adds brightness and freshness to the meal while offering vitamins K, C, and A, as well as antioxidants that support detoxification and reduce inflammation.
  • Lemon: Zesty lemon juice and zest add acidity and tang to the dish while providing vitamin C and flavonoids that support immune function and skin health.
  • Olive Oil: A staple of the Mediterranean diet, olive oil provides heart-healthy monounsaturated fats and antioxidants that reduce inflammation and support cardiovascular health.
  • Red Pepper Flakes: Adds a hint of heat and spice to the meal while also providing potential benefits for metabolism and weight management.

flounder packet meal

Mediterranean Flounder Packet Meal

Sonia Hollis (MSc Personalised Nutrition)
Quick easy diabetic & Low Glycemic friendly recipe
No ratings yet
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Prep Time 8 minutes
Total Time 30 minutes
Course dinner, lunch
Servings 4
Calories 272 kcal

Ingredients
 
 

  • 1 courgette medium, Sliced into half circles
  • 1 cup cherry Tomatoes Halved
  • 4 cloves garlic minced
  • 1/4 cup parsley fresh, chopped
  • 1 lemon juiced and zested
  • 1 1/2 lb flounder 6 oz per fillet
  • salt to taste
  • black pepper to taste
  • 4 Tbs olive oil
  • 1/2 tsp red pepper flakes

Instructions
 

  • Preheat oven to 400° F.
  • Wash and cut all vegetables. Zest and juice lemon.
  • Prepare a 10x12 inch piece of foil lined with parchment paper for each serving.

Make

  • Spread out each piece of foil on a baking sheet and top each with a piece of parchment paper. Slightly crimp the edges to prevent juices from running.
  • Fill each packet with courgette and cherry tomatoes. Top with flounder. Season with salt and pepper to taste.
  • In a small bowl, whisk together olive oil, garlic, lemon juice and zest, and crushed red pepper flakes. Pour mixture over the flounder.
  • Fold the edges of the packet over the flounder and fold to seal. Bake for 16 minutes. Remove from the oven and allow to cool for 2 minutes before opening. Caution: steam will escape the packet when opened.
  • Garnish opened packets with fresh parsley and serve.

Nutrition

Nutrition Facts
Mediterranean Flounder Packet Meal
Amount per Serving
Calories
272
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
11
g
Cholesterol
 
77
mg
26
%
Sodium
 
153
mg
7
%
Potassium
 
556
mg
16
%
Carbohydrates
 
7
g
2
%
Fiber
 
2
g
8
%
Sugar
 
3
g
3
%
Protein
 
23
g
46
%
Vitamin A
 
733
IU
15
%
Vitamin C
 
37
mg
45
%
Calcium
 
66
mg
7
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information for recipes is calculated by retrieving and compiling individual food data from the USDA database. Factors such as brand selection, size of produce, and preparation can change nutrition information in any recipe. We offer this information as an estimate only.

Keyword fish, packet meal, quick
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Health benefits

  • Diabetes Management: With its low-glycemic index and balanced macronutrient profile, this meal helps stabilise blood sugar levels and reduce the risk of insulin resistance, making it suitable for those managing diabetes or looking to prevent metabolic disorders.
  • Weight Loss Support: High in protein and fibre, this meal promotes satiety and reduces cravings, making it easier to adhere to a calorie-controlled diet and achieve weight loss goals.
  • Heart Health: Omega-3 fatty acids from flounder and monounsaturated fats from olive oil support cardiovascular health by reducing inflammation, improving cholesterol levels, and lowering the risk of heart disease.
  • Anti-Inflammatory Properties: The combination of garlic, olive oil, lemon, and herbs provides potent anti-inflammatory compounds that help reduce inflammation, support immune function, and protect against chronic diseases associated with aging.
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