Annie1gi
Wed, Mar-14-07, 06:00
Makes 2 servings--large enough to consider entree
One pound frozen tilapia filets
16 halved grape tomatoes
1/4 of one med. sliced thin sweet red pepper
1 shallot thinly sliced
2 baby zucchini sliced thin-med
1/2 teas garlic
1/2 teas italian seasonings
sea salt--1/4 teas
1 teas capers--opt
black pepper to taste
about 2-3 tablespoons of salted butter
Preheat oven to 400 degrees
Cut 4 pcs of parchment paper approximately 12 inches long. Put 2 pcs of the parchment down and put about 1/4 of the butter on the middle of each paper. Lay 2 filets or half the package on each paper. Season the filets with about 1/2 of the garlic, pepper, salt and italian seasonings on each of the two papers. Divide the vegetables in half and put on top of the fish in each paper. Add the remaining 1/2 of the seasonings add the remainder of the butter, put the remaining 2 sheets of parchment over the first two. Crumple up the paper on the outsides of the mounds....to look like a large round packet, doesn't have to be beautiful. Move each packet to a cookie sheet. Bake for about 30-40 minutes, and I promise you this is just wonderful.....makes a good little sauce in the packet.....would be awesome on a little Dreamfields, although I was stuffed with just this......let me know if you try it.
This is what Fitday has for calories total as close as I got when plugged in.
Total: 459
Fat: 24 218 49%
Sat: 12 111 25%
Poly: 2 22 5%
Mono: 7 64 14%
Carbs: 7 24 5%
Fiber: 1 0 0%
Protein: 52 207 46%
Alcohol: 0 0 0%
Totals 6 net carbs not bad considering all the vegatables, very tasty and easy clean up!
One pound frozen tilapia filets
16 halved grape tomatoes
1/4 of one med. sliced thin sweet red pepper
1 shallot thinly sliced
2 baby zucchini sliced thin-med
1/2 teas garlic
1/2 teas italian seasonings
sea salt--1/4 teas
1 teas capers--opt
black pepper to taste
about 2-3 tablespoons of salted butter
Preheat oven to 400 degrees
Cut 4 pcs of parchment paper approximately 12 inches long. Put 2 pcs of the parchment down and put about 1/4 of the butter on the middle of each paper. Lay 2 filets or half the package on each paper. Season the filets with about 1/2 of the garlic, pepper, salt and italian seasonings on each of the two papers. Divide the vegetables in half and put on top of the fish in each paper. Add the remaining 1/2 of the seasonings add the remainder of the butter, put the remaining 2 sheets of parchment over the first two. Crumple up the paper on the outsides of the mounds....to look like a large round packet, doesn't have to be beautiful. Move each packet to a cookie sheet. Bake for about 30-40 minutes, and I promise you this is just wonderful.....makes a good little sauce in the packet.....would be awesome on a little Dreamfields, although I was stuffed with just this......let me know if you try it.
This is what Fitday has for calories total as close as I got when plugged in.
Total: 459
Fat: 24 218 49%
Sat: 12 111 25%
Poly: 2 22 5%
Mono: 7 64 14%
Carbs: 7 24 5%
Fiber: 1 0 0%
Protein: 52 207 46%
Alcohol: 0 0 0%
Totals 6 net carbs not bad considering all the vegatables, very tasty and easy clean up!