Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
रात का खानामध्यम

Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes

Enjoy a taste of the Caribbean with seasoned vegetables, tilapia and pears, baked in no-fuss foil or parchment packets.

45 min4 सर्विंग

पोषण तथ्य (प्रति सेवा)

मान प्रति सेवा · परोसने की मात्रा: 1/4 of the recipe

378

कैलोरी

26g

प्रोटीन

53g

कार्ब्स

9g

वसा

8g

फाइबर

17g

शर्करा

217mg

सोडियम

संतृप्त वसा 2 g · कोलेस्ट्रॉल 45 mg

रिंग एक सर्विंग को 2,000 कैलोरी के संदर्भ दिन के हिस्से के रूप में दिखाती हैं। Nutrola ऐप में ये आपके अपने लक्ष्यों के अनुसार भरती हैं।

सामग्री

  • red potatoes

    2 small

  • Yukon potatoes

    2 small

  • yellow bell pepper, cut into 1" chunks

    1/2

  • green beans (fresh, frozen, or canned)

    1 cup

  • Roma tomato, cut into wedges

    1

  • chopped white onion

    2 tablespoons

  • garlic, minced

    1 clove

  • cumin

    1/2 teaspoon

  • salt (optional)

    1/4 teaspoon

  • olive oil

    1 tablespoon

  • tilapia fillets, fresh, or frozen

    1 pound · 4-4-oz tilapia fillets

  • salt-free Caribbean citrus seasoning blend

    1 tablespoon

  • olive oil

    2 teaspoons

  • D'Anjou pears

    3 · medium

  • aluminum foil

निर्देश

  1. 1

    Heat oven to 425 °F.

  2. 2

    Scrub potatoes under running water, cut into 1-inch chunks.

  3. 3

    In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven.

  4. 4

    Roast until potatoes and other vegetables are tender, about 30 to 40 minutes.

  5. 5

    About 15 minutes after the potato dish was placed in the oven, put in a baking sheet with fish packets, prepared as follows:

  6. 6

    Brush fish with olive oil, coat with seasoning blend.

  7. 7

    Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper).

  8. 8

    Cut pears into quarters and core; slice into thin wedges (about 8 to 12 per pear).Top fish with pear wedges.

  9. 9

    Bring the foil over the fish and fruit. Fold and pinch the seams.

  10. 10

    Place foil packets on a baking sheet. Bake about 20 minutes, until tilapia is cooked to an internal temperature of 145 °F, confirmed with a food thermometer, and fruit is tender.

  11. 11

    To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.

स्रोत: USDA MyPlate Kitchen · Produce for Better Health Foundation

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