Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Tilapia Packets
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.
Rinse scallions, then cut into approximately 3-inch lengths. Cut into very thin matchsticks. Cut sun-dried tomatoes into small pieces.
Lay 4 pieces of parchment paper (each approximately 12 x 8 inches) on the work surface. Divide vegetables evenly over each piece.
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.
Drizzle each portion with 1/2 teaspoon olive oil. Fold parchment paper into small parcels and secure with kitchen twine. Bake in a preheated oven at 400°F on the middle rack for 15-20 minutes.
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
Healthy, because
The perfect main meal: lots of valuable protein, hardly any fat and lots of fiber. This dish also scores nutritional 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.
Even smarter
Buy organic tilapia fillets if you can, as they won't contain additives.