Taste of Home
Orange Tilapia in Parchment
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
Sweet orange juice and spicy cayenne pepper give this no-fuss dish fabulous flavor. A bonus? Cleanup is a breeze! —Tiffany Diebold, Nashville, Tennessee
Ingredients
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1/4 cup orange juice
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4 teaspoons grated orange zest
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1/4 teaspoon salt
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1/4 teaspoon cayenne pepper
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1/4 teaspoon pepper
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4 tilapia fillets (6 ounces each)
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1/2 cup julienned carrot
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1/2 cup julienned zucchini
Directions
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1.
Preheat oven to 450°. In a small bowl, combine first 5 ingredients; set aside. Cut parchment or heavy-duty foil into four 18x12-in. lengths; place a fish fillet on each. Top with carrot and zucchini; drizzle with orange juice mixture.
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2.
Fold parchment over fish. Working from bottom inside corner, fold up about 3/4 in. of the paper and crimp both layers to seal. Repeat, folding edges up and crimping, until a half-moon-shaped packet is formed. Repeat for remaining packets. Place on baking sheets.
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3.
Bake until fish flakes easily with a fork, 12-15 minutes. Open packets carefully to allow steam to escape.
Nutrition Facts
1 packet: 158 calories, 2g fat (1g saturated fat), 83mg cholesterol, 220mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 5 lean meat.
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