Tilapia en Papillote

recipe
En papillote refers to food baked inside a wrapping of parchment paper. It's a great way to cook fish because the fish stays moist and tender. If you don't have parchment paper, you can use a sheet of foil.

Yield:

2 servings (serving size: 1 fillet and 1/2 of vegetable mixture)

Recipe from

Nutritional Information

Calories 256
Caloriesfromfat 0.0 %
Fat 9.8 g
Satfat 2.8 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 34.9 g
Carbohydrate 7 g
Fiber 1.3 g
Cholesterol 94 mg
Iron 1.2 mg
Sodium 776 mg
Calcium 114 mg

Ingredients

2 (6-ounce) tilapia fillets
6 grape tomatoes, halved lengthwise
1/4 cup thinly sliced yellow squash (about 1 small)
1/4 cup thinly sliced zucchini (about 1/2 small)
1/4 cup (1 ounce) crumbled feta cheese with garlic and herbs
2 tablespoons sliced green onions (about 1 onion)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 tablespoons reduced-calorie olive oil vinaigrette

Preparation

1. Preheat oven to 400°.

2. Cut 2 (15 x 13-inch) rectangles of parchment paper; fold each rectangle in half lengthwise. Place parchment sheets on an ungreased baking sheet, and open out flat.

3. Place 1 fillet on half of each parchment sheet near the crease. Place 6 tomato halves, cut sides down, on 1 side of each fillet; place squash and zucchini slices alternately on other side of each fillet. Sprinkle fish with cheese, green onions, salt, and pepper. Drizzle vinaigrette over fish.

4. Fold paper edges over to seal securely; cut off open corners to make a half-moon. Starting with rounded edge of fold, pleat and crimp edges of parchment to make an airtight seal. Bake at 400° for 15 minutes or until packets are puffed.

5. Place packets on individual serving plates. Cut an opening in the top of each packet, and fold paper back. Serve immediately.

carbo rating: 6

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
My Notes

Only you will be able to view, print, and edit this note.

Add Note