Fish can be an amazing source of protein and omega oils, supporting your skin, hair and overall beauty. This Valentine’s day, make a beauty-friendly gourmet meal that’s easy and delicious.

Fish in a Packet is featured in “Eating Right for Your Hormonal Health”. To order the book, visit http://karenspencerdees.com/about.html

4 pieces foil or baking parchment in 12-inch squares
12-16oz flounder fillets, cut in 3-4 oz portions
Fresh herbs, to taste
1 C vegetables, thinly sliced or julienne
4 Tbsp unsalted butter (olive oil or non-dairy replacement)

To prepare each packet, place fish in center of foil or parchment & sprinkle with one of the suggested combination ingredients. Fold foil over ingredients & secure all edges for a tight seal. Pace in a shallow baking pan & bake at 375 degrees F for approx 20 mins or until fish turns opaque.

Suggested combinations:
Note: butter can be replaced with olive oil or a non-dairy substitute

Fish, spinach, lemon juice, nutmeg, butter
Fish, scallions, carrots, curry powder, butter
Fish, celery, lemon juice, thyme, butter
Fish, cucumber, lemon juice, dill, parsley, butter
Fish tomato, scallions, basil, lemon juice, butter

This method of preparing fish produces a result somewhere between baking & steaming. The juices from the fish, herbs & vegetables blend and baste the fish. Because the individual servings are sealed in a packet, nothing is lost. You might want to serve fish packets with cooked rice, bread or pita to get every last drop.

Serves: 4
Nutritional information per serving: 135 calories, 5 grams fat, 84 milligrams sodium