Spanish Tilapia en Papillote

kellie-spanish-tilapia

Kellie Foglio submitted this recipe for our Healthy Eating Contest.

Kellie Foglio describes her recipe:

This is a light and sustainable fish dish. The meal emphasizes heart healthy fats and has plenty of delicious veggies. Because of the way this is cooked, you have full control over the amount of fat added. None is actually needed, but I like the addition of the olive oil for health and flavor. The vegetables can be swapped for whatever is in season as long as it has a mid to short cooking time, but be sure to keep a layer under the fish to prevent sticking. This is go to recipe for me when I'm at the farmer's market knowing I can pick up fresh spinach or whatever they have on hand and just sub it in.

Another reason I like this meal is portion control. Each person gets their own serving, so there's no temptation to go back for more. The presentation is pleasing to the eye since you open these at the table on your plate.

Prep time: 10 Minutes

Cook time: 20 Minutes

Total time: 30 Minutes

Yield: 4 servings

Course:
Theme: ,

Ingredients

  • 4 one foot squares of parchment paper
  • 1 large onion, sliced
  • 3 stalks celery, sliced very thin
  • 4 tilapia fillets
  • 3 large ripe tomatoes
  • 1/4 cup Kalamata/Spanish olives, chopped
  • 1 tbs capers, rinsed
  • 1 1/3 tbs extra virgin olive oil
  • 2 lemons, juiced
  • 4 sprigs of your favorite herb like basil, mint oregano or tarragon
  • Salt and pepper

Directions

  1. Preheat the oven or grill to 400 F.
  2. On each piece of parchment lay out onion and celery and the tilapia in separate sections.
  3. Layer slices of tomatoes
  4. Top each with olives, capers, olive oil and lemon juice
  5. Season with salt and fresh pepper
  6. Seal each packet by folding over the other 1/2 of the parchment and crimping the edges by making tight folds inwards.
  7. Bake at 400 F for 20 minutes or call be done on the grill
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