Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Yield 4 servings

Ingredients

  • 4, 4-5 oz flounder fillets cut in half
  • 2 tsp lemon pepper seasoning
  • 1 tomato chopped
  • 1 red onion thinly sliced
  • 2 red peppers thinly sliced
  • 2 green peppers thinly sliced
  • 1 mango ripe, peeled, thinly sliced
  • 1/4 cup cilantro chopped
  • 2 tbsp olive oil
  • 1 lime juiced
  • salt and pepper to taste

Instructions

  • Season the flounder fillets with lemon pepper.
  • In bowl combine tomato, onion, peppers, mango, cilantro, olive oil, lime juice and black pepper.
  • Place a half fillet in centre of aluminum foil (cut into 8-12 inch/20-30 cm squares). Top with 1/4 of the tomato and mango mixture. Cover with second half piece of fish. Fold aluminum foil edges together to form a sealed pouch. Repeat for other 3 portions.
  • Preheat oven to 375°F/190°C. Place foil pouches on baking sheet and bake for 20-25 minutes or until fish becomes flaky.
  • Remove from oven, allow to rest for 3-4 minutes.
  • Carefully unwrap the pouch and allow the steam to escape.
Nutrition Facts
Flounder with Mango
Amount per Serving
Calories
254
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
1.5
g
9
%
Cholesterol
 
74
mg
25
%
Sodium
 
134
mg
6
%
Carbohydrates
 
17
g
6
%
Fiber
 
3
g
13
%
Protein
 
20
g
40
%
* Percent Daily Values are based on a 2000 calorie diet.

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