Directions:
- Preheat grill to medium (no grill? see oven variation below)
- Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 tsp salt and 1/4 tsp pepper into a large bowl.
- To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents form burning); generously coast the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 tsp salt and pepper, then top with 3/4 cup of the vegetable mixture.
- Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
- Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
- Oven Preperation: Preheat oven to 425F. Place green beans in a microwave bowl with 1 tsp water. Cover the microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables. (Step 2). Assemble packets (steps 3-4). Bake the packets directly on the oven rack until the Tilapia is cooked through and the vegetables are just tender, about 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 779.78 Kcal (3265 kJ) | ||
| Calories from fat | 289.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.13g | 49% | |
|---|---|---|---|
| Cholesterol | 226.75mg | 76% | |
| Sodium | 2416.85mg | 101% | |
| Potassium | 2377.21mg | 51% | |
| Total Carbs | 33.58g | 11% | |
| Sugars | 15.29g | 61% | |
| Dietary Fiber | 10.51g | 42% | |
| Protein | 96.99g | 194% | |
| Vitamin C | 72.3mg | 120% | |
| Iron | 6.5mg | 36% | |
| Calcium | 223.3mg | 22% | |
| Amount Per 100 g | |||
| Calories | 75.92 Kcal (318 kJ) | ||
| Calories from fat | 28.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.13g | 49% | |
|---|---|---|---|
| Cholesterol | 22.08mg | 76% | |
| Sodium | 235.29mg | 101% | |
| Potassium | 231.43mg | 51% | |
| Total Carbs | 3.27g | 11% | |
| Sugars | 1.49g | 61% | |
| Dietary Fiber | 1.02g | 42% | |
| Protein | 9.44g | 194% | |
| Vitamin C | 7mg | 120% | |
| Iron | 0.6mg | 36% | |
| Calcium | 21.7mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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