Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
晚餐中等

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

营养成分(每份)

每份数值 · 每份分量: 1/4 of the recipe

378

卡路里

26g

蛋白质

53g

碳水

9g

脂肪

8g

膳食纤维

17g

217mg

饱和脂肪 2 g · 胆固醇 45 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中,它们会按照你自己的目标填充。

食材

  • 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

步骤

  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.

来源: USDA MyPlate Kitchen · Produce for Better Health Foundation

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