Seafood is a favorite among many, but a surprising number of people are hesitant to prepare it themselves. Don't be intimidated! Simple fillets are an easy way to achieve a light meal full of flavor and protein, and if you can fold paper, you can cook!
The French call it "en papillote," but we call it cooking in a parchment packet. Just wrap each fillet in a parchment paper envelope along with some light spring vegetables, like asparagus or thinly sliced onions, and your favorite herbs and spices. Capers, olives and citrus juice can add an interesting twist, too!
Since the food steams inside the parchment, you won't need to add oil or fat, so your dish can be low-fat and flavorful.
Start with this week's Eating Healthy on a Budget recipe, featuring items from our current circular.
Before preparing fish, slice potatoes so that they are ready to roast in the oven while the fish is baking. Serve with microwaved broccoli and enjoy strawberries for dessert.
|Makes four servings, 4 oz. each • Prep time: 10 minutes • Cook time: 20 minutes
- 4 pieces parchment paper or aluminum foil (12" x 15")
- 4 skinless tilapia fillets (about 1¼ lb. total)
- Salt to taste
- Freshly ground black pepper to taste
- 1½ tsps. finely minced garlic
- 1/3 cup finely chopped onion
- 2/3 cup chopped tomato
- 4 tsps. chopped fresh basil or 2 tsps. dried basil
- 2 tbsps. dry white wine (optional)
- 2 tsps. fresh lemon juice
Heat oven to 425 degrees.
Fold parchment in half crosswise, making a crease down the center. Draw half of a heart shape on the fold. Cut out heart, and open the parchment.
Place a fillet on one half of each paper. Sprinkle with salt and pepper.
In a medium sized bowl, combine all the remaining ingredients. Spoon this vegetable mixture over the fillets, dividing it evenly among them.
Fold other half of heart over fish. Starting at the round portion of the heart, make small overlapping folds, tightly sealing edges. Twist the tip portion of the heart to seal.
Put the packets on a baking tray, place the tray in the hot oven and bake the fish for 15 minutes.
Remove the tray from the oven and let the packets sit 5 minutes longer.
To serve, carefully open each packet, avoiding escaping steam. With a long spatula, lift the fillets with their topping and place on individual plates.
Nutrition information per serving: 150 calories, 3g fat, 0g saturated fat, 65mg cholesterol, 120mg sodium, 4g carbohydrate, 1g fiber, 27g protein
BONUS BUY™ Savings week of March 2nd to March 8th, 2014 for this recipe:
- Fresh Tilapia Fillet
- Tomatoes on the Vine
- Red or Yellow Potatoes
- Broccoli Crowns
- Fresh Strawberries