
Tilapia & Sweet Corn Baked in Parchment
Yield
Makes 2 servings
Ingredients
2/3 | cup fresh or frozen corn kernels |
1/4 | cup finely chopped onion |
1/4 | cup finely chopped red bell pepper |
2 | cloves garlic, minced |
1 | teaspoon chopped fresh rosemary or 1/2 teaspoon crushed dried rosemary, divided |
1/2 | teaspoon salt, divided |
1/4 | to 1/2 teaspoon black pepper, divided |
2 | tilapia fillets (4 ounces each) |
1 | teaspoon olive oil |
Preparation
- Preheat oven to 400°F. Cut two 15-inch squares of parchment paper; fold each piece in half.
- Combine corn, onion, bell pepper, garlic, 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and half the black pepper in small bowl. Open parchment paper; spoon half the corn mixture on one side of each piece, spreading out slightly.
- Arrange tilapia fillets on top of corn mixture. Brush fish with oil; sprinkle with remaining 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and black pepper.
- To seal packets, fold other half of parchment over fish and corn. Fold and crimp along edges until completely sealed. Place packets on baking sheet.
- Bake 15 minutes or until fish is opaque throughout. Remove packets to serving plates. Carefully cut centers of packets and peel back paper. Garnish as desired.
Note
Heavy-duty foil can be substituted for the parchment paper. To serve, remove fish and corn from foil.
Recipe Tip
For a special flavor, roast corn and red bell pepper on foil-lined baking sheet, lightly sprayed with nonstick cooking spray, in 450°F oven for 15 minutes or until slightly brown, stirring once. Then proceed with recipe as directed above.
Nutritional Information
Calories | 189 |
Calories from Fat | 21 % |
Total Fat | 5 g |
Saturated Fat | <1 g |
Carbohydrate | 15 g |
Fiber | 2 g |
Protein | 24 g |
Sodium | 622 mg |
Dietary Exchange
Starch | 1 |
Meat | 3 |
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