Herbed Tilapia Envelopes

Staff Writer
Herbed Tilapia Envelopes
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.

2
Servings
467
Calories Per Serving
Deliver Ingredients

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.

Tilapia Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Tilapia Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Tilapia Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
12g
19%
Sugar
9g
N/A
Saturated Fat
3g
13%
Cholesterol
113mg
38%
Protein
52g
100%
Carbs
51g
17%
Vitamin A
57µg
6%
Vitamin B12
4µg
60%
Vitamin B6
1mg
57%
Vitamin C
165mg
100%
Vitamin D
7µg
2%
Vitamin E
3mg
16%
Vitamin K
36µg
45%
Calcium
236mg
24%
Fiber
13g
50%
Folate (food)
149µg
N/A
Folate equivalent (total)
149µg
37%
Iron
6mg
34%
Magnesium
181mg
45%
Monounsaturated
6g
N/A
Niacin (B3)
11mg
57%
Phosphorus
552mg
79%
Polyunsaturated
2g
N/A
Potassium
2109mg
60%
Riboflavin (B2)
0.3mg
19.8%
Sodium
1827mg
76%
Thiamin (B1)
0.5mg
36.3%
Zinc
2mg
11%

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