Tuesday, April 6, 2010

Tilapia & Veggie packets $6.95

Both Barbara and I found this recipe individually - both storing it away for "someday", but when she saw it in my "someday" pile, we had to jump on it right away!  I think we were both intrigued by the combo & the parchment paper (though foil will work if necessary).

Tilapia & Veggie Packets

4 cups baby spinach $1.99
4 tilapia fillets$3.99
8 tsp olive oil
8 oz thin asparagus, trimmed & cut into 2" lengths .99
4 tsp capers.60
4 tsp green onions
2 tsp fresh thyme (1 tsp dried)
1 tsp salt
1/2 tsp pepper.05
8 to 12 thin slices lemon .40

Place oven rack in center of oven - preheat to 425 degress.
gather a "rimmed" baking pan and 4 pieces of parchment paper or non-stick foil about 16 inches long

place 1 cup of spinach in cener of each parchment - top with tilapia fillet, brush with olive oil, scatter 1/2 cup of asparagus on and around fish.  scatter 1 tsp of the onoins, capers, and 1/2 (1/4 if dried) tsp thyme on top.  Drizzle with another tsp of oil, sprinkl with salt & pepper, top with lemon.

Fold paper securely around fish  (Woman's Day says to "bring long ends of paper together and fold down 3 times to make a seam.  Place on baking dish and tuck ends underneath".)

bake 15 minutes until packets are puffed - open to check - if not opaque at center of fish, reseal and return to over - check again in 5 minute increments.

284 cal, 39 g protein, 6 carbs, 2 fiber, 13 g fat.  Not bad!!! - AND a complete meal in one dish!  Easy clean up!!!

Once again, the Herons and the D'Egidios both made the same dish, and came out with remarkably similar pictures!  We liked this dish ALOT!  It doesn't always happen that the Heron/D'Egidio dishes look the same!  Must be a good, EASY dish!  This is what my fish looked like "right out of the oven!"

1 comment:

  1. Picture looks great of this dish and I am excited to keep using up my capers. Im going to do some studying on capers. Are they an herb?what nutrients do they contain? where do they grow? what is thier shelf life?.....losts of questions about capers. BTW, I am a big fan of parchment paper, mainly due to the way it simplfies clean-up- not creasy, baked on pans b/c it doubles as a panliner.