
Ingredients
2 small red potatoes
2 small Yukon potatoes
1/2 yellow bell pepper
cut into 1" chunks
1 cup green beans (fresh
frozen
or canned)
1 Roma tomato
cut into wedges
2 tablespoons chopped white onion
1 clove garlic
minced
1/2 teaspoon cumin
1/4 teaspoon salt (optional)
1 tablespoon olive oil
1 pound tilapia fillets
fresh
or frozen (4-4-oz tilapia fillets)
1 tablespoon salt-free Caribbean citrus seasoning blend
2 teaspoons olive oil
3 D'Anjou pears (medium)
aluminum foil
Steps
Heat oven to 425 °F.
Scrub potatoes under running water, cut into 1-inch chunks.
In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven.
Roast until potatoes and other vegetables are tender, about 30 to 40 minutes.
About 15 minutes after the potato dish was placed in the oven, put in a baking sheet with fish packets, prepared as follows:
Brush fish with olive oil, coat with seasoning blend.
Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper).
Cut pears into quarters and core; slice into thin wedges (about 8 to 12 per pear).Top fish with pear wedges.
Bring the foil over the fish and fruit. Fold and pinch the seams.
Place foil packets on a baking sheet. Bake about 20 minutes, until tilapia is cooked to an internal temperature of 145 °F, confirmed with a food thermometer, and fruit is tender.
To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.
Nutrition Facts
Nutrients | Amount |
---|---|
Total Calories | 380 |
Total Fat | 8 g |
Saturated Fat | 2 g |
Cholesterol | 55 mg |
Sodium | 220 mg |
Carbohydrates | 54 g |
Dietary Fiber | 8 g |
Total Sugars | 17 g |
Added Sugars included | 0 g |
Protein | 28 g |
Vitamin D | 3 mcg |
Calcium | 63 mg |
Iron | 3 mg |
Potassium | 1298 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes. Recipe source: Produce for Better Health Foundation. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.