Eating more seafood is a great way to add heart-healthy omega-3 fatty acids to your diet. The American Heart Association recommends eating seafood at least twice per week. With .49 and .28 g of omega-3 fatty acids per 3-oz. serving, respectively, flounder and shrimp are two of the best choices. When you bake seafood in your oven, you don't have to add extra fat, so you'll have a quick and healthy entree.
Flounder
Step 1
Preheat your oven to 425 degrees Fahrenheit. Place each flounder fillet in the center of one foil rectangle. Season both sides of the fish to taste.
Step 2
Thinly slice 1/4 to 1/3 cup fresh vegetables for each fish packet and sprinkle them over the fish. Add two or three slices of fresh lemon to each packet.
Step 3
Pour 2 tbsp. white wine or low-fat chicken broth into each packet. Fold the shorter sides of the aluminum foil up over the ends of the fish. Seal the longer sides together over the center of the fish, leaving a small opening for the steam to release.
Step 4
Place the flounder packets in an oven-safe casserole dish in a single layer. Bake in the center of your oven for 15 minutes, or until the flesh of the flounder is opaque and flaky.
Shrimp
Step 1
Place frozen shrimp in a bowl and allow to fully defrost in your refrigerator overnight. Preheat your oven to 450 degrees Fahrenheit.
Step 2
Pat the shrimp dry with a paper towel and return to the bowl. Add 1 to 2 tsp. olive oil as well as minced garlic, salt, pepper and other seasonings to taste. Toss to coat the shrimp.
Step 3
Spread the shrimp in a single layer on a casserole dish or baking sheet. Bake in the center of your oven for five to seven minutes, or until the flesh turns pink and opaque. Flip the shrimp once with a pair of tongs halfway through the cooking time.
Tips and Warnings
- Refrigerate baked shrimp to serve as a cocktail appetizer later.
- Be careful when opening the flounder packets to avoid getting burned by the escaping steam. Pregnant women should limit seafood consumption to 12 oz. per week. Keep a careful eye on the shrimp while cooking, as overcooked shrimp will taste rubbery.
Things You'll Need
- 3- to 5-oz. flounder fillets
- 12- by 20-inch aluminum foil rectangles
- Seasoning
- Fresh vegetables
- Fresh lemon slices
- White wine or broth
- Casserole dish or baking sheet
- Frozen shrimp
- Bowl
- Paper towel
- Olive oil
- Garlic
- Tongs
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