Tilapia En Papillote Recipe

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Tilapia En Papillote
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Ingredients:

Directions:

  1. -Cut two 12x12-inch square pieces of parchment paper; set aside.
  2. -In medium saucepan, combine cornstarch, salt, thyme and pepper.
  3. -Stir in tomatoes and lemon peel; bring to a boil, stirring constantly.
  4. -Reduce heat; simmer 5 minutes or until sauce thickens.
  5. -Stir in vegetables and artichoke hearts (drained).
  6. -Cool 5 - 10 minutes.
  7. -Heat oven to 425°F Dry fillets with paper towels; place equal pieces of fillets in the middle of each paper square.
  8. -Spoon sauce evenly over fish.
  9. -Bring two halves of paper over sauce mixture, matching edges.
  10. -Seal by securely folding paper with tight double folds; seal short edges with double folds. Place on ungreased cookie sheet.
  11. -Bake at 425 F for 20-25 minute Let stand 5 minute before serving.
  12. -To serve: Place individual paper packet on serving plate.
  13. Cut X-shaped slit on tip of paper; tear back.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 153.51 Kcal (643 kJ)
Calories from fat 39.57 Kcal
% Daily Value*
Total Fat 4.4g 7%
Cholesterol 14.18mg 5%
Sodium 390.16mg 16%
Potassium 447.62mg 10%
Total Carbs 21.47g 7%
Sugars 0.41g 2%
Dietary Fiber 6.65g 27%
Protein 10.26g 21%
Vitamin C 17.7mg 30%
Iron 1.6mg 9%
Calcium 53.1mg 5%
Amount Per 100 g
Calories 82.91 Kcal (347 kJ)
Calories from fat 21.37 Kcal
% Daily Value*
Total Fat 2.37g 7%
Cholesterol 7.66mg 5%
Sodium 210.71mg 16%
Potassium 241.75mg 10%
Total Carbs 11.6g 7%
Sugars 0.22g 2%
Dietary Fiber 3.59g 27%
Protein 5.54g 21%
Vitamin C 9.6mg 30%
Iron 0.8mg 9%
Calcium 28.7mg 5%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.6
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol,
  • sugar free,
  • good source of fiber

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