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Tilapia En Papillote Recipe

Looking for an easy Tilapia en Papillote recipe? Learn how to make Tilapia en Papillote using healthy ingredients.


Submitted by joyrae

Makes 2 servings



http://www.fannetasticfood.com/2010/09/23/tilapia-en-papiollte/

Recipe Ingredients for Tilapia en Papillote

300 g Tilapia fillets
1/2 red onion, chopped
1 red pepper
1/2 tsp olive oil
1 tbsp Lemon juice
1/4 tsp Salt
1/4 tsp pepper

Recipe Directions for Tilapia en Papillote

  1. Preheat oven to 375.

  2. Place one tilapia fillet on a piece of parchment paper. Sprinkle with salt and pepper, top with chopped veggies, drizzle on some wine, and dot with butter or olive oil. A dash of garlic powder and/or other fresh or dried herbs would also be delicious!

  3. * 500 g asparagus

  4. Fold the parchment paper over the fish/veggies and seal by folding up the edges and twisting them shut ? this will seal in the juices and steam the fish.

  5. Put the fish on a baking tray and pop it in the oven for about 20 to 25 minutes, until the fish is flaky and fully cooked. Serve with a drizzle of fresh lemon juice.

Categories

Fish, Vegetables, Main Dish, American, Bake

Nutrition Facts
Serving Size 246.8g
Amount Per Serving
Calories
166
Calories from Fat
24
% Daily Value*
Total Fat
2.7g
4%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
73mg
24%
Sodium
348mg
14%
Potassium
179mg
5%
Total Carbohydrates
7.0g
2%
Dietary Fiber
1.8g
7%
Sugars
3.9g
Protein
28.9g
Vitamin A 37% Vitamin C 136%
Calcium 4% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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