Tuesday, March 6, 2012

Recipe - Baked Tilapia

Busy mom's love one-pot/one-dish meals.  After all, we are so busy rushing home from work, running errands, picking up the kids from school or their after school activities and the last thing we want to do is dirty lots of pots and pans trying to make a quick, healthy and delicious meal.  That's why I love this recipe - your entree is made in a parchment packet and the best part is that you simply throw the packet away when you are finished with your meal!  This is a great recipe to get your kids involved in making their meal by placing the items in the parchment pocket and most kids love mild white fishes like Tilapia.  I found this recipe in Parents magazine last year but have made many variations along the way.  You can mix and match your veggies based on what your kids and family like to eat.  If you have time, you can serve this dish with a side of quinoa to help boost your nutrient and protein intake!  Enjoy...

Baked Tilapia and Veggies in a Parchment Packet
Serves 4
Time 20 minutes

4 2.5-oz. Tilapia Fillets
16 stalks Asparagus, trimmed
8 small Carrots, halved lengthwise
1/2 tsp garlic-herb salt-free seasoning
4 thin orange slices, halved
1 roll parchment paper
1 T Olive oil
1/8 tsp salt

Preheat oven to 400 F.  Cut 4 12" squares of parchment and fold in half.  Within in each packet put 1 Tilapia fillets, 4 asparagus spears and 4 carrots on one side of the crease.  Sprinkle with olive oil and seasoning.

Top with orange slices (2).  Then fold the parchment paper over the fish and veggies.  Make two or three 1" folds on the short ends of the packet, then repeat on the long side to enclose.  Arrange packet on a large baking sheet.

Bake packets for about 12 minutes.  Check for doneness by unrolling a flap of paper (fish should flake easily and veggies should be crisp-tender).

Using scissors, carefully cut through the top of each packet, pulling paper away to expose the fish and veggies.  Serve with brown rice or quinoa.

I also love making this with shallots, green beans, zucchini, squash, peppers and lemon slices.  This is a great method to cook fish with veggies that result in a moist, delicious and healthy meal every time.  Enjoy...