
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 minutes
- 4 Servings
- $9.00 or more
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 minutes
- 4 Servings
- $9.00 or more
Steps
Heat oven to 425 °F.
Scrub potatoes under running water, cut into 1-inch chunks.
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.
Roast until potatoes and other vegetables are tender, about 30 to 40 minutes.
About 15 minutes after the potato dish was placed in the oven, put in a baking sheet with fish packets, prepared as follows:
Brush fish with olive oil, coat with seasoning blend.
Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper).
Cut pears into quarters and core; slice into thin wedges (about 8 to 12 per pear).Top fish with pear wedges.
Bring the foil over the fish and fruit. Fold and pinch the seams.
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.
To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.
Ingredients
Serving Size: 1/4 of the recipe
Nutrients | Amount |
---|---|
Total Calories | 380 |
Total Fat | 8 g |
Saturated Fat | 2 g |
Monounsaturated Fat | 5 g |
Polyunsaturated Fat | 1 g |
Linoleic Acid | 1 g |
α-Linolenic Acid | 0.1 g |
Omega 3 - EPA | 4 mg |
Omega 3 - DHA | 106 mg |
Cholesterol | 55 mg |
Carbohydrates | 54 g |
Dietary Fiber | 8 g |
Total Sugars | 17 g |
Added Sugars included | 0 g |
Protein | 28 g |
Minerals | |
Calcium | 63 mg |
Potassium | 1298 mg |
Sodium | 220 mg |
Copper | 394 mcg |
Iron | 3 mg |
Magnesium | 85 mg |
Phosphorus | 296 mg |
Selenium | 45 mcg |
Zinc | 1 mg |
Vitamins | |
Vitamin A | 20 mcg RAE |
Vitamin B6 | 0.7 mg |
Vitamin B12 | 1.5 mcg |
Vitamin C | 72 mg |
Vitamin D | 3 mcg |
Vitamin E | 2 mg |
Vitamin K | 19 mcg |
Folate | 58 mcg DFE |
Thiamin | 0.3 mg |
Riboflavin | 0.2 mg |
Niacin | 6 mg |
Choline | 76 mg |
Source:
- Produce for Better Health Foundation