Have a Plant: Fruits & Veggies for Better Health

Easy Oven Packet Caribbean Tilapia w/Pears & Carnival Roasted Potatoes

Make Half Your Plate Fruits & Veggies

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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

  • 2 small red potatoes
  • 2 small Yukon potatoes
  • ½ yellow bell pepper, cut to 1” chunks
  • 1 c green beans (fresh, frozen or canned)
  • 1 Roma tomato, cut into wedges
  • 2 tbsp chopped white onion
  • 1 garlic clove, minced
  • ½ tsp cumin
  • 1/4 tsp salt
  • 1 tbsp olive oil

Tilapia Oven Packets

  • 4 4-oz (1 pound total) tilapia fillets, fresh or frozen
  • 1 tbsp Caribbean citrus spice seasoning blend, like Mrs. Dash
  • 2 tsp olive oil
  • 3 USA D’Anjou pears
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.
 
Serves: 4
 
Fruits & Veggies per Serving
2.25 Cups
 
Nutrition Information per Serving:
Calories: 380
Total Fat: 8g
Saturated Fat: 1.5g
% of Calories from Fat: 19%
% Calories from Sat Fat: 4%
Protein: 28g
Carbohydrates: 54g
Cholesterol: 55mg
Dietary Fiber: 8g
Sodium: 220mg
 
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

USAPears.comUSPotatoes.comAboutSeaFood.com

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