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Tilapia and Veggie Packets Recipe

Looking for an easy Tilapia and veggie packets recipe? Learn how to make Tilapia and veggie packets using healthy ingredients.


Submitted by amandajfortier

Makes 4 servings



Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Adapted from Eating Well Magazine.

Recipe Ingredients for Tilapia and veggie packets

149 grams Grape Tomatoes
1 cup, sliced Squash, Summer, Zucchini, Includes Skin
0.5 medium Yellow Onions
12 beans (4" long) Beans, Snap, Green
6 Teaspoon Juice
1 tbsp Extra Virgin Olive Oil
0.5 tsp Sea Salt
0.5 tsp Pepper, Black

Recipe Directions for Tilapia and veggie packets

  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 425F. Place green beans in a microwavable 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.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 112.5g
Amount Per Serving
Calories
55
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Sodium
202mg
8%
Potassium
112mg
3%
Total Carbohydrates
5.6g
2%
Dietary Fiber
1.8g
7%
Sugars
2.3g
Protein
1.4g
Vitamin A 8% Vitamin C 28%
Calcium 2% Iron 3%
* 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
83% confidence
B+
  Good points
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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