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 23g 36%
  • Carbs 72g 24%
  • Saturated 5g 25%
  • Fiber 15g 61%
  • Sugars 10g
  • Protein 100g 200%
  • Cholesterol 227mg 76%
  • Sodium 538mg 22%
  • Calcium 356mg 36%
  • Magnesium 334mg 83%
  • Potassium 3,818mg 109%
  • Iron 10mg 56%
  • Zinc 3mg 21%
  • Phosphorus 1,056mg 151%
  • Vitamin A 3,472IU 69%
  • Vitamin C 187mg 312%
  • Thiamin (B1) 1mg 65%
  • Riboflavin (B2) 1mg 36%
  • Niacin (B3) 22mg 112%
  • Vitamin B6 2mg 100%
  • Folic Acid (B9) 279µg 70%
  • Vitamin B12 7µg 119%
  • Vitamin D 14µg 4%
  • Vitamin E 5mg 27%
  • Vitamin K 297µg 371%
  • Fatty acids, total monounsaturated 12g
  • Fatty acids, total polyunsaturated 4g
See detailed nutritional info Have a question about nutritional data? Let us know.

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