Serves: 4
Total Calories: 144

2 tablespoons margarine or butter
1/2 cup chopped red bell pepper
1/4 cup , sliced green onion
1 (4 1/2-ounce) jar sliced mushrooms, drained
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon white pepper
1/3 cup milk
2 tablespoons white wine or sherry
parchment paper or foil
1 pound flounder, sole or orange roughy fillets

1. Heat oven to 425°F. Melt margarine in medium saucepan over medium heat. Add bell pepper, onions and mushrooms cook and stir 2 minutes. Stir in flour, salt and pepper cook until mixture is bubbly. Gradually add milk and wine. Cook until mixture boils and thickens, stirring constantly. Remove from heat.

2. Cut four 10 3 12-inch heart-shaped pieces from parchment paper. Divide flounder into 4 equal portions place each portion on left half of a heart-shaped parchment. Spoon sauce over flounder. Bring right side of parchment over flounder to meet left side of parchment seal open edges securely with double-fold seals. Place on ungreased cookie sheet.

3. Bake at 425°F. for 10 to 12 minutes or until paper begins to turn golden brown. To serve, cut X-shaped slit in top of parchment carefully tear back to expose flounder.

Nutrition Information Per Serving: Serving Size: 1/4 of Recipe * Calories: 200 * Calories from Fat: 70 * % Daily Value: Total Fat: 8 g 12% * Saturated Fat: 2 g 10% * Cholesterol: 60 mg 20% * Sodium: 440 mg 18% * Total Carbohydrate: 7 g 2% * Dietary Fiber: 1 g 4% * Sugars: 3 g * Protein: 23 g * Vitamin A: 20% * Vitamin C: 30% * Calcium: 6% * Iron: 6% * Dietary Exchanges: 1 1/2 Vegetable, 3 Very Lean Meat, 1 Fat

Nutritional Facts:

Serves: 4
Total Calories: 144
Calories from Fat: 34

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