Tilapia and Summer Vegetable Packets From Eatingwell Recipe

Looking for an easy Tilapia and summer vegetable packets from Eatingwell recipe? Learn how to make Tilapia and summer vegetable packets from Eatingwell using healthy ingredients.


Submitted by winnietherpooh

Makes 4 servings



Moist, tender fish with tasty vegetables.

Recipe Ingredients for Tilapia and summer vegetable packets from Eatingwell

1 cup cherry tomatoes, quartered
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, cut into 1 inch pieces
1/4 cup black olives, chopped
2 tbsp lemon juice
1 tbsp fresh oregano, chopped
1 tbsp olive oil
1 teaspoon capers, rinsed
1/2 tsp salt
1/2 tsp pepper
1 lb tilapia fillets, cut into 4 portions

Recipe Directions for Tilapia and summer vegetable packets from Eatingwell

  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 tsp salt and 1/4 tsp pepper into 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 form burning); generously coast 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 tsp salt and pepper, then top with 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. 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.

  6. Oven Preperation: Preheat oven to 425F. Place green beans in a microwave bowl with 1 tsp water. Cover the 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 the oven rack until the Tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 399.2g
Amount Per Serving
Calories
215
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
56mg
19%
Sodium
440mg
18%
Potassium
577mg
16%
Total Carbohydrates
19.3g
6%
Dietary Fiber
8.0g
32%
Sugars
4.7g
Protein
25.5g
Vitamin A 32% Vitamin C 68%
Calcium 11% Iron 16%
* 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
A-
  Good points
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
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