Tilapia & Summer Vegetable Packets


This is a recipe I plan to make tomorrow night and I will try to share a picture if it comes out well.

Ingredients

  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 pound Tilapia fillets, cut into 4 equal portions

Preparation

  1. Preheat grill to medium. (No grill? See Oven Variation, below.)
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwave safe bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the Tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Nutrition

Per serving: 181 calories; 7 g fat ( 1 g sat , 4 g mono ); 57 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.

Nutrition Bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetables, 3 very lean meat, 1 fat

your feedback is appreciated!!!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

The Mind of RD REVILO

Conscious Thought: Driven by Intelligent Awareness

BunnyandPorkBelly

life is always sweeter and yummier through a lens. bunnyandporkbelly [at] gmail [dot] com

Fashion for the average man

Men's style and fashion advice

Meagan Says

It's all about the journey

Cole Ryan

A Few Thoughts On Christianity

%d bloggers like this: