Dilled Fish and Vegetable Packet

Name: Dilled Fish and Vegetable Packet
Prep time: 15 min
Cook time: 20 min
Total time: 35 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

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.

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

Place an 18x12-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.
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.
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.

Editor's Note

This recipe was tested with I Can't Believe It's Not Butter Spray.

Nutrition Facts

1 each: 178 calories, 2g fat (1g saturated fat), 55mg cholesterol, 396mg sodium, 13g carbohydrate (6g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Originally published as Foil-Baked Fish in Light & Tasty April/May 2007

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sebowman

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.