Tilapia and Sweet Corn Baked in Foil
Dec 6, 2006 13:52:33 GMT -8
Post by jjg on Dec 6, 2006 13:52:33 GMT -8
Tilapia and Sweet Corn Baked in Foil
Makes 2 servings
Image (c) Publications International, Ltd.
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 sheets (18X12 inches) heavy-duty foil, lightly sprayed with nonstick cooking spray
2 tilapia fillets (4 ounces each)
1 teaspoon olive oil
Directions:
1. Preheat toaster oven or oven to 400°F.
2. Combine corn, onion, bell pepper, garlic, 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and half the black pepper in small bowl. Spoon half the corn mixture onto each sheet of foil, spreading out slightly.
3. 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.
4. Double fold sides and ends of foil to seal packets, leaving head space for heat circulation. Place packets on toaster oven tray or on baking sheet.
5. Bake 15 minutes or until fish is opaque throughout. Remove packets from oven. Carefully open one end of each packet to allow steam to escape. Open packets and transfer contents to serving plates.
Nutritional Information:
Nutrients per Serving: 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 exchanges:1 Starch, 3 Meat
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.
Recipe Institute
(c) Publications International, Ltd.
Makes 2 servings
Image (c) Publications International, Ltd.
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 sheets (18X12 inches) heavy-duty foil, lightly sprayed with nonstick cooking spray
2 tilapia fillets (4 ounces each)
1 teaspoon olive oil
Directions:
1. Preheat toaster oven or oven to 400°F.
2. Combine corn, onion, bell pepper, garlic, 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and half the black pepper in small bowl. Spoon half the corn mixture onto each sheet of foil, spreading out slightly.
3. 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.
4. Double fold sides and ends of foil to seal packets, leaving head space for heat circulation. Place packets on toaster oven tray or on baking sheet.
5. Bake 15 minutes or until fish is opaque throughout. Remove packets from oven. Carefully open one end of each packet to allow steam to escape. Open packets and transfer contents to serving plates.
Nutritional Information:
Nutrients per Serving: 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 exchanges:1 Starch, 3 Meat
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.
Recipe Institute
(c) Publications International, Ltd.