Imagine transporting yourself to the sun-drenched coastlines of Provence with just one bite of a perfectly prepared dish. This Flounder Provençale in Parchment isn't just a meal—it's a culinary adventure that brings the vibrant flavors of Southern France directly to your dining table. With minimal preparation and maximum flavor, this recipe promises to turn an ordinary dinner into an extraordinary gastronomic experience that will have your family and friends begging for seconds!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: French
Serves: 4 servings
Ingredients
- 4 flounder fillets
- 1 cup cherry tomatoes, halved
- 1 zucchini, sliced
- 1 bell pepper, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (thyme, oregano)
- Salt and pepper to taste
- Parchment paper for wrapping
Instructions
- Preheat your oven to 400°F (200°C). This will ensure that your Flounder Provençale cooks evenly and thoroughly.
- Prepare the parchment paper by cutting four large rectangles, approximately 12x16 inches each. This will be used to create individual packets for the fish and vegetables.
- In a large mixing bowl, combine the cherry tomatoes, sliced zucchini, and sliced bell pepper. Drizzle with 1 tablespoon of olive oil and sprinkle with dried herbs, salt, and pepper. Toss gently to coat the vegetables evenly.
- Lay one flounder fillet in the center of each parchment rectangle. Season the fillets with salt and pepper to taste.
- Divide the vegetable mixture evenly among the four parchment packets, placing it on top of the flounder fillets.
- Drizzle the remaining tablespoon of olive oil over the vegetables and fish in each packet.
- To seal the parchment packets, fold the sides over the fish and vegetables, then roll up the ends tightly to ensure no steam escapes during cooking.
- Place the sealed parchment packets on a baking sheet and transfer them to the preheated oven.
- Bake for 20 minutes, or until the fish is cooked through and flakes easily with a fork. The vegetables should be tender but still vibrant.
- Once cooked, carefully remove the packets from the oven. Allow them to cool for a minute before opening, as steam will escape.
- Serve the Flounder Provençale directly in the parchment packets for a rustic presentation, or transfer to plates. Enjoy your delicious and healthy meal!
Tips
- Choose fresh, high-quality flounder fillets for the best flavor and texture. Look for fillets that are firm, white, and have a mild, clean ocean scent.
- When slicing vegetables, aim for uniform thickness to ensure even cooking. Thin, consistent cuts help the vegetables cook at the same rate.
- Don't skip the parchment paper technique—it's not just for presentation. The sealed packets help steam the fish and vegetables, locking in moisture and intensifying flavors.
- For an extra flavor boost, consider adding a splash of white wine or a sprinkle of fresh herbs like parsley or basil just before serving.
- If you're watching your portions, this recipe is perfect—each packet is essentially a pre-portioned, healthy meal with protein and vegetables.
- Experiment with different seasonal vegetables to keep the recipe exciting and adapt to what's fresh in your local market.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 6g
Protein: 22g
Fat: 9g
Saturated Fat: 2g
Cholesterol: 55mg
