🍽️ Flounder and Vegetable Parcels in the Oven

Name: Flounder and Vegetable Parcels in the Oven
Total time: 30 min
Yield: 4 servings
Ingredients: 1 leek stalk; 200 g carrots; 1 onion; 2 garlic cloves; 1 lemon; 0.5 bunch parsley; 2 sea bass fillets (approx. 180 g each); salt; pepper (from the mill); 1 tbsp soy sauce; 4 tsp sunflower oil; 2 large sheets parchment paper (approx. 20x30 cm); 20 g parmesan

350 kcal · 30 min · 4 servings

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Ingredients

1 leek stalk
200 g carrots
1 onion
2 garlic cloves
1 lemon
0.5 bunch parsley
2 sea bass fillets (approx. 180 g each)
salt
pepper (from the mill)
1 tbsp soy sauce
4 tsp sunflower oil
2 large sheets parchment paper (approx. 20x30 cm)
20 g parmesan

Instructions

1. Preheat the oven to 180 degrees Celsius.
2. Wash the leek thoroughly and remove the tough ends. Cut it into thin, long strips.
3. Peel the carrot. Slice it lengthwise into thin rounds and then cut these rounds into fine strips.
4. Peel the onion and slice it into very thin rings. Peel the garlic and slice it into thin pieces.
5. Wash the parsley and shake off excess water. Pluck the leaves from the stems and chop them finely.
6. Rinse the lemon under hot water. Peel the zest from half a lemon thinly and cut it into fine strips. Juice the lemon. Wash the fish fillets, pat them dry, drizzle with lemon juice, and season lightly with salt and pepper.
7. Place a sheet of parchment paper in the center. Brush it with one teaspoon of oil. Distribute the prepared vegetables and lemon zest on top. Drizzle everything with the remaining oil and soy sauce. Season with salt and pepper. Place the fish fillets on top.
8. Fold the parchment paper into a tight parcel. Place it in a shallow ovenproof dish. Bake the fish in the oven on the second rack from the bottom for about 20 minutes. Open the parcels to serve. Shave Parmesan cheese over the top using a peeler.

Nutrition per serving

kcal: 350
Protein: 34 g · Fett/Fat: 16 g · Carbs: 15 g