Parchment-Baked Tilapia
Sautéed Zucchini and Rice
Ingredients
- 2 lb tilapia fillets, patted dry
- 1 Tbsp herbes de Provence
- ¾ tsp kosher salt
- ¾ tsp pepper
- 3 Tbsp butter, cut into small pieces
- 2 lemons, sliced
Instructions
- Preheat oven to 375°F. Cut 6 (15-inch) squares of parchment paper. Divide fillets among parchment pieces. Sprinkle each fillet with herbes de Provence, salt, and pepper; top with butter and lemon slices.
- Fold parchment over fish, making overlapping folds along edges to seal each packet. Place packets on a large baking sheet.
- Bake 15 minutes or until paper is puffed and lightly browned. Carefully cut packets open. Sprinkle with more herbes de Provence, if desired.
Side Dish Ingredients
- 2 (8.8-oz) pouches microwaveable brown rice
- 4 zucchini, sliced
- 3 cloves garlic, minced
- 2 Tbsp olive oil
- 1 pint grape tomatoes, halved
- ½ tsp kosher salt
- ½ tsp pepper
- ½ cup freshly grated Parmesan cheese
Side Dish Instructions
- Heat rice according to package directions.
- Meanwhile, cook zucchini and garlic in hot oil in a large skillet over medium-high heat 4 to 5 minutes or until zucchini is 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 with cheese.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
202
|
234
|
436
|
| Fat (g) | 8 | 9 | 17 |
| Sat. Fat (g) | 5 | 2 | 7 |
| Protein (g) | 30 | 9 | 39 |
| Carb (g) | 2 | 31 | 33 |
| Fiber (g) | 1 | 4 | 5 |
| Sodium (mg) | 364 | 346 | 710 |
| T. Sugs (g) | 1 | 5 | 6 |
| A. Sugs (g) | 0 | 0 | 0 |
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
