Flounder Fillets in Foil

4 Servings

20 ounces flounder fillets
1 tablespoon margarine
1 tablespoon chopped shallots
1/2 pound mushrooms, chopped
3 tablespoons dry white wine
1 tablespoon lemon juice
1 tablespoon chopped parsley
vegetable oil spray
1/2 teaspoon freshly ground black pepper

Sauté' shallots or green onions in margarine till soft; add mushrooms and cook 5 minutes. Stir in wine, lemon juice and parsley, and cook until most of the liquid evaporates. Rinse fish and pat dry. Lightly spray four pieces of heavy-duty foil with vegetable oil. Place a fillet on each piece of foil; season with pepper. Spoon mushroom sauce evenly over each piece of fish. Draw edges of foil together and seal. Bake 20 minutes, or until fish flakes.
Serve in foil.

Amount Per Serving
Calories 187 Calories from Fat 56
Percent Total Calories From:
Fat 30% Protein 58% Carb. 8%

Nutrient  Amount per  Serving   Value
                                     
Total Fat               6   g     10%
Saturated Fat           1   g      6%
Cholesterol            72   mg    24%
Sodium                150   mg     6%
Total Carbohydrate      4   g      1%
Dietary Fiber           1   g      2%
Sugars                  0   g        
Protein                27   g        

Vitamin A 11% Vitamin C 7% Calcium 0% Iron 8%