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Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes

Name: Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 2 small red potatoes; 2 small Yukon potatoes; 1/2 yellow bell pepper, cut into 1" chunks; 1 cup green beans (fresh, frozen, or canned); 1 Roma tomato, cut into wedges; 2 tablespoons chopped white onion; 1 clove garlic, minced; 1/2 teaspoon cumin; 1/4 teaspoon salt (optional); 1 tablespoon olive oil; 1 pound tilapia fillets, fresh, or frozen; 1 tablespoon salt-free Caribbean citrus seasoning blend; 2 teaspoons olive oil; 3 D'Anjou pears; aluminum foil

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

45 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1/4 of the recipe

378

カロリー

26g

タンパク質

53g

炭水化物

脂質

食物繊維

17g

糖類

217mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 45 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

1
Heat oven to 425 °F.
2
Scrub potatoes under running water, cut into 1-inch chunks.
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
Roast until potatoes and other vegetables are tender, about 30 to 40 minutes.
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
Brush fish with olive oil, coat with seasoning blend.
7
Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper).
8
Cut pears into quarters and core; slice into thin wedges (about 8 to 12 per pear).Top fish with pear wedges.
9
Bring the foil over the fish and fruit. Fold and pinch the seams.
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
To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.

出典: USDA MyPlate Kitchen · Produce for Better Health Foundation

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