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Dilled Fish and Vegetable Packet Recipe
Dilled Fish and Vegetable Packet Recipe photo by Taste of Home

Dilled Fish and Vegetable Packet Recipe

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Ideal for anyone counting calories, this convenient foil-packet meal is so tasty and couldn’t be much quicker or easier, says Shirley Gever of Toms River, New Jersey. “I recommend serving it with baked potatoes,” she notes.
TOTAL TIME: Prep: 15 min. Bake: 20 min.
MAKES:4 servings
TOTAL TIME: Prep: 15 min. Bake: 20 min.
MAKES: 4 servings

Ingredients

  • 4 tilapia fillets (4 ounces each)
  • Refrigerated butter-flavored spray
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 2 cups fresh snow peas
  • 2 cups fresh baby carrots, halved lengthwise
  • 1 green onion, thinly sliced
  • 2 tablespoons minced fresh dill
  • 2 garlic cloves, minced
  • 1/2 cup white wine or reduced-sodium chicken broth

Nutritional Facts

1 fillet with 3/4 cup vegetables equals 178 calories, 2 g fat (1 g saturated fat), 55 mg cholesterol, 396 mg sodium, 13 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Directions

  1. Place an 18-in. x 12-in. piece of heavy-duty foil on a large baking sheet. Arrange fillets in a single layer on foil; spritz with butter-flavored spray. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.
  2. Combine the peas, carrots, onion, dill, garlic and remaining salt and pepper; spoon over fish. Drizzle with wine. Top with a second large piece of foil. Bring edges of foil pieces together; crimp to seal, forming a large packet.
  3. Bake at 400° for 20-25 minutes or until fish flakes easily with a fork and vegetables are crisp-tender. Open foil carefully to allow steam to escape. Yield: 4 servings.
Originally published as Dilled Fish and Vegetable Packet in Light & Tasty April/May 2007, p56

Nutritional Facts

1 fillet with 3/4 cup vegetables equals 178 calories, 2 g fat (1 g saturated fat), 55 mg cholesterol, 396 mg sodium, 13 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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Reviewed Sep. 12, 2008

"used frozen tilapia and frozen mixed veggie combo(birdseye: carrots, snap peas, mushrooms, onions. had to bake 45 minutes. try with Italian herbs."

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