Herbed Tilapia Envelopes

Herbed Tilapia Envelopes
Staff Writer
Herbed Tilapia Envelopes

Ingrid Hoffmann

Herbed Tilapia Envelopes

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:

60 kcal

Daily value:

3%

Servings:

2
  • Carbohydrate, by difference 9 g
  • Protein 2 g
  • Total lipid (fat) 2 g
  • Vitamin A, IU 498 IU
  • Vitamin A, RAE 24 µg
  • Vitamin C, total ascorbic acid 10 mg
  • Vitamin D 12 IU
  • Vitamin K (phylloquinone) 3 µg
  • Ash 1 g
  • Calcium, Ca 51 mg
  • Carotene, alpha 3 µg
  • Carotene, beta 230 µg
  • Cholesterol 1 mg
  • Choline, total 1 mg
  • Cryptoxanthin, beta 68 µg
  • Fatty acids, total polyunsaturated 1 g
  • Fiber, total dietary 1 g
  • Folate, DFE 7 µg
  • Folate, food 10 µg
  • Folate, total 10 µg
  • Kaempferol 10 mg
  • Lutein + zeaxanthin 7 µg
  • Magnesium, Mg 10 mg
  • Niacin 1 mg
  • Phosphorus, P 15 mg
  • Phytosterols 4 mg
  • Potassium, K 66 mg
  • Quercetin 13 mg
  • Retinol 1 µg
  • Selenium, Se 1 µg
  • Sodium, Na 373 mg
  • Sugars, total 2 g
  • Water 51 g
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