Tilapia and Summer Vegetable Packets Recipe

Looking for an easy Tilapia and Summer Vegetable Packets recipe? Learn how to make Tilapia and Summer Vegetable Packets using healthy ingredients.


Submitted by kmcintyre40

Makes 4 servings



Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair. Enjoy with brown rice or couscous--also lovely with a crisp chilled New Zealand sauvignon blanc!

Recipe Ingredients for Tilapia and Summer Vegetable Packets

1 cup cherry tomatoes
1 cup summer squash
1 cup red onion
12 green beans
1/4 cup olives
2 T lemon juice
1 T oregano, fresh
15 g Extra Virgin Olive Oil
1 t capers
1/2 t salt
1/2 t pepper
1 lb Tilapia Fillets

Recipe Directions for Tilapia and Summer Vegetable Packets

  1. Preheat grill to medium.

  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, capers, oil, 1/4 t of both salt & pepper in a large bowl.

  3. To make packet, lay two 20" sheets of foil on top of each other (the double layers will help protect 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 S & P. Then top with 3/4 cup of vegetable mixture.

  4. Bring the short ends of the foil together, leaving enough room in the packet for the steam to gather and cook the food. Fold the foil over and pinch and seal. Pinch the 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, S & P and veggies.

  5. Grill the packets until the fish is cooked through and the vegetables are just tender--approximately 5 minutes. To serve, carefully open both ends of packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

  6. I serve with brown rice--Yum!

Categories

Fish, Main Dish, Mediterranean, Grill

Nutrition Facts
Serving Size 399.5g
Amount Per Serving
Calories
215
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
55mg
18%
Sodium
439mg
18%
Potassium
577mg
16%
Total Carbohydrates
19.4g
6%
Dietary Fiber
8.0g
32%
Sugars
4.7g
Protein
25.3g
Vitamin A 32% Vitamin C 68%
Calcium 13% Iron 22%
* 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 iron
  • High in vitamin A
  • Very high in vitamin C
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