Print Options

 
 
 
 Print
Dilled Fish and Vegetable Packet Recipe

Dilled Fish and Vegetable Packet Recipe

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. YIELD: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

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.

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.

Wine Pairings

Full-Bodied White Wine

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