Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
저녁보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1/4 of the recipe

378

칼로리

26g

단백질

53g

탄수화물

9g

지방

8g

식이섬유

17g

당류

217mg

나트륨

포화지방 2 g · 콜레스테롤 45 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

  • 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

조리법

  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.

출처: USDA MyPlate Kitchen · Produce for Better Health Foundation

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