Easy Oven Packet Caribbean Tilapia w/Pears & Carnival Roasted Potatoes
Make Half Your Plate Fruits & Veggies
| Enjoy a taste of the Caribbean with a rainbow mix of seasoned vegetables and seasoned tilapia and pears, baked in no-fuss foil or parchment packets. | ||
| Recipe Cost for 4 People: $15.66 ($3.92/serving)* | ||
| Preparation Time: 45 minutes | ||
Carnival Roasted Potatoes
Tilapia Oven Packets
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| Heat oven to 425° F. Scrub potatoes, cut into 1-inch chunks. In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven. Roast until potatoes and other vegetables are tender, about 30-40 minutes. About 15 minutes after the potato dish was placed in the oven, put in the cookie sheet with fish packets, prepared as follows: Brush fish with olive oil, coat with seasoning blend. Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper). Cut pears into quarters and core; slice into thin wedges (about 8-12 per pear). Top fish with pear wedges. Bring the foil over the fish and fruit. Fold and pinch the seams. Place foil packets on a cookie sheet. Bake about 20 minutes until tilapia is cooked and fruit is tender. To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables. Complete this Healthy Plate: Serve with 8 oz non-fat milk. |
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| Serves: 4 | ||
| Fruits & Veggies per Serving 2.25 Cups |
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| Nutrition Information per Serving: | ||
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| Calories: 380 Total Fat: 8g Saturated Fat: 1.5g % of Calories from Fat: 19% % Calories from Sat Fat: 4% |
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Protein: 28g Carbohydrates: 54g Cholesterol: 55mg Dietary Fiber: 8g Sodium: 220mg |
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| Each serving provides: An excellent source of protein, fiber, potassium, vitamin C, vitamin D, niacin, vitamin B 6, folate, vitamin B 12, phosphorus, magnesium, and copper, and a good source of iron, thiamin, riboflavin, and pantothenic acid. | ||
*Retail prices, Boulder, Colorado, September 2011
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