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Baked Flounder with Lemon

Baked Flounder with Lemon
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Baked Flounder with Lemon

All you need is a few basic ingredients, a green salad and maybe some potato fries and you’ve got a perfect meal for two.
5 from 1 vote
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Course: Main Dish, Seafood
Cuisine: Modern Australian
Difficulty: 1 - Pretty straight forward
Servings: 2 servings
Calories: 77.8kcal
Author: The Cook

Equipment

  • Aluminium Foil

Ingredients

  • 1 whole flounder, about 1 kg, cleaned
  • salt and pepper, to taste
  • 1 small fennel bulb, thinly sliced
  • 1 clove garlic, thinly sliced
  • 1 small red onion, thinly sliced
  • 1 cumquat, (or a tiny wedge of mandarin), cut into four
  • 4 slices fresh lemon
  • 1 tablespoon white wine, - up to 2 tablespoons

Instructions

  • Prepare a campfire and allow the coals to become white before cooking. Alternatively, preheat a charcoal barbecue or oven to 200°C/180°C fan-forced (400°F ; Gas Mark 6) Moderately hot.
  • Rub the fish all over with a little salt and pepper.
  • Lay out a large piece of folded foil on the bench. (See Note 1)
  • Place half the fennel, garlic, onion and cumquat in the centre of the foil, spreading it to make a base about the same size as the fish, then place the fish on top. Spread the remaining ingredients over the top. Lay the lemon slices over. Draw up the sides of the foil, then drizzle the fish with wine before sealing the parcel (See Note 2).
  • Place into the hot coals or bake for 15-25 minutes or until the fish is just cooked through. (See Note 3)
  • Carefully open the foil cooking parcel, making sure none of the juices spill out.
  • Discard the cumquat, then serve the fish with the juices and aromatics.
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Notes

  1. You may want to use two layers, i.e. folded, aluminium foil for cooking this recipe as most domestic foil is thin and weak. You do not want the important cooking juices to escape.
  2. The idea is to keep a little air in the parcel with the fish but sealing the whole thing really well so that none of the cooking juices can escape.
  3. The cooking time will vary depending on the thickness of your fish.

Nutrition

Serving: 1serving | Calories: 77.8kcal | Carbohydrates: 17.2g | Protein: 2.5g | Fat: 0.4g | Saturated Fat: 0.1g | Cholesterol: 0.2mg | Sodium: 66.4mg | Potassium: 601.7mg | Fiber: 5.6g | Sugar: 3.7g | Vitamin A: 184.3IU | Vitamin C: 30.2mg | Calcium: 75.9mg | Iron: 1mg
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