Herbed Tilapia Envelopes Recipe


Nutrition

Cal/Serving: 419
Daily Value: 21%
Servings: 2

High-Fiber
Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Shellfish-Free, Alcohol-Free
Fat12g18%
Saturated2g12%
Carbs36g12%
Fiber8g31%
Sugars5g0%
Protein50g100%
Cholesterol113mg38%
Sodium295mg12%
Calcium178mg18%
Magnesium167mg42%
Potassium1909mg55%
Iron5mg28%
Zinc2mg11%
Phosphorus528mg75%
Vitamin A1736IU35%
Vitamin C94mg156%
Thiamin (B1)0mg32%
Riboflavin (B2)0mg17%
Niacin (B3)11mg56%
Vitamin B61mg49%
Folic Acid (B9)140µg35%
Vitamin B124µg60%
Vitamin D7µg2%
Vitamin E3mg13%
Vitamin K148µg185%
Fatty acids, total monounsaturated6g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Herbed Tilapia Envelopes
Ingrid Hoffmann

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.

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Ratings322

INGREDIENTS

  • Two 8-ounce tilapia fillets
  • Salt and pepper, to taste
  • 1 teaspoon Worcestershire sauce
  • Juice of ½ lemon
  • 2 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
  • 1 green zucchini, cut into ½-inch-thick discs
  • 1 yellow squash, cut into ½-inch-thick discs
  • 3 teaspoons olive oil
  • 6 lemon slices
  • 1 tablespoon capers

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.

Recipe Details

Servings: 2
Cuisine: Mexican
Special Designations: Dairy-free, Low-fat, Healthy

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