EatSmarter exclusive recipe

Tilapia Packets

Mediterranean Style
4.7
Average: 4.7 (10 votes)
(10 votes)
Tilapia Packets

Tilapia Packets - Mild, slightly sweet tilapia combined with Mediterranean seasonings

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Health Score:
Health Score
9,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
275
calories
Calories

Healthy, because

Even smarter

Nutritional values

The perfect main meal: lots of valuable protein, hardly any fat and lots of fibre. It collects even more plus points with its high vitamin A and C content. Both ensure beautiful skin: vitamin C tightens the connective tissue, while vitamin A keeps the skin smooth and supple.

Buy Tilapia fillet in organic quality. These fish are kept and fed in a manner appropriate to their species, genetic engineering and additives are completely avoided.

1 serving contains
(Percentage of daily recommendation)
Calorie275 kcal(13 %)
Protein41 g(42 %)
Fat6 g(5 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E5.8 mg(48 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin11.1 mg(93 %)
Vitamin B₆0.6 mg(43 %)
Folate66 μg(22 %)
Pantothenic acid1.1 mg(18 %)
Biotin16.6 μg(37 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C40 mg(42 %)
Potassium1,228 mg(31 %)
Calcium167 mg(17 %)
Magnesium95 mg(32 %)
Iron4.5 mg(30 %)
Iodine21 μg(11 %)
Zinc3.4 mg(43 %)
Saturated fatty acids1.1 g
Uric acid340 mg
Cholesterol160 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
large Carrots (about 250 grams)
2 stalks
Celery (about 150 grams)
3
3 ounces
Sun-dried tomatoes (in oil, drained)
4 pieces
Tilapia fillet (about 180 grams, thawed)
½
1 ounce
Caper (drained)
4 sprigs
4 sprigs
2 tablespoons
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Kitchen twine, 1 Parchment paper

Preparation steps

1.
Tilapia Packets preparation step 1

Rinse, peel and halve carrots. Cut into very fine matchsticks (julienne). Rinse celery and remove strings, if desired. Cut first into approximately 3-inch long pieces, then cut into very thin matchsticks.

2.
Tilapia Packets preparation step 2

Rinse scallions, then cut into approximately 3-inch lengths. Cut into very thin matchsticks. Cut sun-dried tomatoes into small pieces.

3.
Tilapia Packets preparation step 3

Lay 4 pieces of parchment paper (each approximately 12 x 8 inches) on the work surface. Divide vegetables evenly over each piece.

4.
Tilapia Packets preparation step 4

Place one fish fillet on top of each the vegetable portions. Season with salt and pepper. Squeeze 2 tablespoons juice from the lemon. Sprinkle 1/2 teaspoon lemon juice over each portion of the fish. Top with sun-dried tomatoes and capers. Lay a sprig of thyme and rosemary on each piece of fish.

5.
Tilapia Packets preparation step 5

Drizzle each portion with 1/2 teaspoon olive oil. Fold parchment paper into small parcels and secure with kitchen twine. Bake in preheated oven at  400°F/convection 350°F on the middle rack for 15-20 minutes.