Herbed Tilapia Envelopes

Herbed Tilapia Envelopes
Ingrid Hoffmann

Ingredients

  •   Two 8-ounce tilapia fillets
  •   Salt and pepper, to taste
  • 1 Teaspoon  Worcestershire sauce
  •   Juice of ½ lemon
  • cloves garlic, minced
  • 2 Tablespoons  finely chopped jalapeño
  • 1/4 Cup  chopped parsley, plus more for garnish
  • 1 Tablespoon  chopped oregano
  •   Zest of 1 lemon, grated
  • green zucchini, cut into ½-inch-thick discs
  • yellow squash, cut into ½-inch-thick discs
  • 3 Teaspoons  olive oil
  • lemon slices
  • 1 Tablespoon  capers

Fish en papillote isn't just a technique confined to French cuisine. Here, it's put to good use in a Mexican-inspired recipe that's on the lighter side. Tilapia soaks up flavors of intense jalapeño and a fresh herb mix, and a little squash completes the meal.

This recipe comes to us courtesy of Ingrid Hoffmann, host of Delicioso on Univision.

See all fish recipes.

Click here to see Healthy Recipes for Cinco de Mayo.

Directions

Preheat the oven to 400 degrees.

Season the tilapia with salt and pepper, to taste. Place the tilapia in a bowl and combine with the Worcestershire sauce, lemon juice, and garlic. In another small bowl, combine the jalapeño, parsley, oregano, and lemon zest. Season with salt and pepper, to taste.

Cut 2 pieces of parchment paper, each 16-inches long. Fold each piece in half and cut into a "half-heart" shape. Open the heart and from one side, place a few slices of green and yellow zucchini as a base. Cover the vegetables with ¼ of the jalapeño sauce.

Place the tilapia on a bed of vegetables and cover with another ¼ of jalapeño sauce. Top with 1 teaspoon of the olive oil and 3 slices of lemon. Repeat with the other fish.

To form the packets, brush the edges of the paper with the remaining olive oil. For each packet, beginning with the wide part of the heart, fold in the paper about ½-inch. While rotating the heart, press well to seal the envelope.

When tightly sealed, place the packets on a baking sheet. Bake until fish is cooked through, about 15-18 minutes. Serve on individual plates and decorated with chopped parsley and capers.

Nutrition

Calories per serving:

419 calories

Dietary restrictions:

High Fiber Dairy Free, Gluten Free, Wheat Free, Egg Free, Milk Free, Peanut Free, Tree Nut Free, Soy Free, Shellfish Free, Alcohol Free, No Sugar Added

Daily value:

21%

Servings:

2
  • Fat 12g 18%
  • Carbs 36g 12%
  • Saturated 2g 12%
  • Fiber 8g 31%
  • Sugars 5g
  • Monounsaturated 6g
  • Polyunsaturated 2g
  • Protein 50g 100%
  • Cholesterol 113mg 38%
  • Sodium 269mg 11%
  • Calcium 178mg 18%
  • Magnesium 167mg 42%
  • Potassium 1,909mg 55%
  • Iron 5mg 28%
  • Zinc 2mg 11%
  • Phosphorus 528mg 75%
  • Vitamin A 86µg 10%
  • Vitamin C 94mg 156%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 0mg 18%
  • Niacin (B3) 11mg 56%
  • Vitamin B6 1mg 50%
  • Folic Acid (B9) 140µg 35%
  • Vitamin B12 4µg 60%
  • Vitamin D 7µg 2%
  • Vitamin E 3mg 13%
  • Vitamin K 148µg 185%
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