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.
Fapte nutriționale (pe porție)
Valorile sunt pe porție · Mărimea porției: 1/4 of the recipe
378
Calorii
26g
Proteine
53g
Carbohidrați
9g
Grăsimi
8g
Fibre
17g
Zahăr
217mg
Sodiu
Grăsimi saturate 2 g · Colesterol 45 mg
Inelele arată o porție ca parte dintr-o zi de referință de 2000 de calorii. În aplicația Nutrola se umplu în funcție de obiectivele tale.
Ingrediente
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
Instrucțiuni
- 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.
Sursă: USDA MyPlate Kitchen · Produce for Better Health Foundation
Parte din aplicația de urmărire a nutriției alimentată de AI Nutrola — fiecare rețetă are macronutrienți verificați, astfel încât să o poți loga cu o singură atingere.
Urmărește fiecare masă cu Nutrola
Loghează această rețetă în câteva secunde cu scanarea foto alimentată de AI. Obține macronutrienții exacti pentru tot ce mănânci.
