Tilapia en Papillote (in Parchment Paper)
Sautéed Zucchini and Rice
Ingredients
- 6 (6-oz) tilapia fillets (or use other flaky white fish), patted dry
- 1 Tbsp herbes de Provence (or use thyme)
- ½ tsp salt
- ½ tsp pepper
- 3 Tbsp butter, cut into small pieces
- 2 lemons, sliced
- Fresh thyme leaves (optional)
Instructions
- Preheat oven to 375°F. Cut 6 large (15-inch) squares of parchment paper. Place 1 fillet on each piece of paper. Sprinkle each fillet with herbes, salt, and pepper; top with butter and lemon slices.
- Fold parchment over fish; make overlapping folds along the edges to seal. Place packets on a large baking sheet. Bake 15 minutes or until paper is puffed and lightly browned. Cut packets open and, if desired, serve fish sprinkled with thyme.
Side Dish Ingredients
- 3 zucchini, sliced
- 3 cloves garlic, minced
- 2 Tbsp olive oil
- 1 pint grape tomatoes, halved
- ½ tsp salt
- ½ tsp pepper
- ¼ cup freshly grated Parmesan cheese
- 2 (8.8-oz) pouches microwaveable olive oil and garlic brown rice
Side Dish Instructions
- Cook zucchini and garlic in hot oil in a large skillet over medium-high heat 4 to 5 minutes or until zucchini just tender.
- Add tomatoes, salt, and pepper; cook 3 to 4 minutes or until zucchini is browned and tomatoes are blistered. Remove skillet from heat; sprinkle vegetables with cheese, and let stand 1 minute.
- Meanwhile, microwave rice according to package directions. Serve vegetables and rice alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
220
|
233
|
453
|
| Fat (g) | 9 | 8 | 17 |
| Sat. Fat (g) | 5 | 2 | 7 |
| Protein (g) | 34 | 7 | 41 |
| Carb (g) | 2 | 35 | 37 |
| Fiber (g) | 1 | 3 | 4 |
| Sodium (mg) | 328 | 589 | 917 |
Mediterranean Meal Plan
This recipe selected from the eMeals Mediterranean Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
