HEALTHY SHEET PAN TILAPIA AND VEGGIES + MEAL-PREP
Provided by Layla
Time 20m
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Heat olive oil (or butter) on low-medium heat in a small pan. Add garlic and saute on low for about 1 minute. Remove from heat and add lemon juice, parsley, oregano, and salt + pepper to taste.
- Arrange fish and veggies in a single layer on a sheet pan. Evenly pour the garlic spice mixture onto fish and veggies. Bake for 12-15 minutes or until golden.
- To meal prep: Cook 1 cup of brown rice according to package instructions. Divide rice into 4 meal prep containers. Place 1 tilapia fillet in each container along with a few carrots, asparagus, and broccoli. Cover and place in the fridge for up to 4 days. To reheat, microwave on high for 1-2 minutes or until steaming.
FISH EN PAPILLOTE
A recipe for simple, perfect fish en papillote with vegetables. This healthy method for baking fish in parchment results in tender, flaky fish every time!
Provided by Erin Clarke / Well Plated
Categories Main Course
Time 35m
Number Of Ingredients 10
Steps:
- Place a rack in the center of your oven and preheat the oven to 425 degrees F.
- In a small bowl, add the Land O Lakes® Butter with Canola Oil, garlic, parsley, shallot, 1/2 teaspoon salt, and pepper. Zest the lemon right into the bowl (reserve the whole lemon). With a fork, mash the butter with canola oil to smoothly combine all of the ingredients. Cut the whole lemon into thin slices (you will need 8 slices total for the recipe).
- Assemble the Packets: Tear off 4 squares of parchment that are at least 12 inches on each side. Lay the sheet flat on a work surface. Place 1 cup of salad greens in the center of a sheet, leaving space at the top and bottom. On top of the greens, place 1 fish fillet so that it runs vertically top to bottom. Lightly sprinkle the fish with salt. With the back of a small spoon, spread one-quarter of the butter mixture on top of the fish. Lay 2 slices of lemon on top of the butter mixture and scatter 6 tomato halves around the fish.
- Fold the Parchment Packets: Lift the right and left sides of the paper up and towards the center, directly above the fish. Touch the two sides together and tightly roll them, folding as you go, until you reach the fish. Now, roll and crimp the top and bottom ends, rolling them towards the counter, away from the center of the fish. When you reach the end, tuck the end underneath the fish. Place the packet on a rimmed baking sheet, using the weight of the fish to hold the ends in place (you don't want the packet to come unsealed as it bakes). Repeat with remaining three packets. Reserve any remaining lemon slices for serving.
- Place in the oven and bake for 12 to 15 minutes, until the fish is fully cooked through and flakes easily with a fork. Serve warm with reserved lemon slices and additional fresh parsley as desired.
Nutrition Facts : ServingSize 1 (of 4), Calories 273 kcal, Carbohydrate 7 g, Protein 32 g, Fat 13 g, SaturatedFat 8 g, Cholesterol 104 mg, Sodium 516 mg, Fiber 2 g, Sugar 3 g
BAKED FISH-IN-FOIL WITH VEGETABLES
Baked fish in individual foil packets, each served with a delicious mix of summer vegetables. This is a fun and easy to serve method that yield a very moist steamed-like fish!
Provided by Silvia
Categories Dinner
Time 35m
Number Of Ingredients 11
Steps:
- Pre-heat oven to 400F degrees.
- Cut fish into four equal pieces. Set aside
- In a small glass bowl whisk the olive oil, minced garlic, oregano, salt and pepper. Set aside
- Cut 8 pieces of aluminum foil that is big enough to accomodate the fish and vegetable.
- Place one piece of foil on the counter/ work surface. On the first layer add 5-6 asparagus spears. On top of the asparagus place 6 zucchini rounds. Place the fish on top of the zucchini. Top the fish with 2-3 cherry tomatoes, whole or halved.
- Season each fish and vegetable packet with garlic oregano oil.
- Top the fish with a second piece of foil. Fold both bottom and top foil pieces together tightly.
- Place the fish packets on a sheet pan and bake for 18-20 minutes.
- Carefully open fish packets away from your face, as it will release lots of hot steam.
- Completely remove the top foil. You can either serve the fish in foil packets or slide the fish and vegetables onto a plate. Add a lemon slice and fresh cilantro to each packet
BAKED PANDORA (FISH) WITH VEGETABLES
One day when I decide that I like fish, I'll try it. Pandora is known as one of the tastiest fish in Greek waters. From Athens' Plus Magazine issued on Oct. 10, 2008
Provided by ThatSouthernBelle
Categories Greek
Time P1DT28m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- Make the aromatic oil at least 24 hours before use.
- Put the olive oil and aromatic herbs in a glass jar with a tight-fitting lid.
- Close the jar and shake vigorously.
- Strain before use.
- Preheat the oven to 180C and lay the vegetable slices in a baking dish.
- Baste with the aromatic oil and bake for 6-8 minutes.
- Put the tomatoes wrapped in foil and the fish in another baking dish and baste with the oil.
- Remove the vegetables from the oven and bake the fish at 180C for about 20 minutes.
- Halfway through, turn the fish over, baste on the other side, add half the garlic and a little black and green pepper.
- When done, remove from the oven.
- Let the tomatoes cool for a little, open the foil and add a little aromatic oil, the rest of the garlic, the salt and pepper.
- To serve, split open the fish, divide into portions and serve with the vegetables.
Nutrition Facts : Calories 422.4, Fat 36.9, SaturatedFat 5.2, Sodium 21, Carbohydrate 24.4, Fiber 11.7, Sugar 10.9, Protein 4.9
BAKED FISH WITH FROZEN VEGETABLES
Quick, simple, and delicious baked fish dish with vegetables. Great for any fish and could be made with things you normally have in your pantry. Serve with wild rice.
Provided by newcook
Categories Main Dish Recipes Seafood Main Dish Recipes Cod
Time 45m
Yield 4
Number Of Ingredients 9
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Lightly grease a 2-quart baking dish with olive oil.
- Combine mixed vegetables, water, celery, onion, and garlic in the bottom of the prepared baking dish. Season with paprika, salt, and pepper.
- Lightly season cod fillets and layer on top of vegetables.
- Place in the preheated oven and immediately reduce the heat to 350 degrees F (175 degrees C). Bake until fish flakes easily with a fork, about 30 minutes.
Nutrition Facts : Calories 209.9 calories, Carbohydrate 18.4 g, Cholesterol 41.6 mg, Fat 4.8 g, Fiber 5.4 g, Protein 24.7 g, SaturatedFat 0.7 g, Sodium 147.7 mg, Sugar 0.8 g
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- Place the sliced vegetables on the sheet pan in a thin layer so that they cook quickly. Drizzle with olive oil, salt, and pepper to taste, turning to coat the veggies. Then lay the fish filet on top of the veggies, drizzle with olive oil and lemon juice. Top with garlic, parsley, thyme, and lemon zest. Season with salt and pepper.
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