Tilapia Packets
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.
Buy organic tilapia fillets if you can, as they won't contain additives.
(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 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.1 mg | (93 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,228 mg | (31 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 340 mg | |||
| Cholesterol | 160 mg |
Ingredients
Preparation steps
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.