Saturday, May 5, 2007

Dilled Fish and Vegetable Packet

Prep: 15 minutes
Bake: 20 minutes
Yield: 4 servings

4 tilapia fillets (4 ounces each)
refrigerated butter-flavored spray
1/2 teaspoon salt, divided
1/4 teaspoon pepper, divided
2 cups fresh snow peas
2 cups fresh baby carrots, halved lengthwise
1 green onion, thinly sliced
2 tablespoons minced fresh dill
2 garlic cloves, minced
1/2 cup white wine or reduced-sodium chicken broth

Place an 18-in x 12-in piece of heavy duty foil on a large baking sheet. Arrange fillets in a single layer on foil; spritz with butter-flavored spray. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.

Combine the peas, carrots, onion, dill, garlic and remaining salt and pepper; spoon over fish. Drizzle with wine or broth. Top with a second large piece of foil. Bring edges together; crimp to seal, forming a large packet.

Bake at 400 for 20-25 minutes or until fish flakes easily with a fork and vegetables are crisp-tender. Open foil carefully to allow steam to escape.

Tips and Tricks
Use kitchen shears to slice the green onion and fresh dill. I substituted regular green peas for snow peas, and used one garlic clove. In place of butter spray, I used a small dab of Smart Balance spread.
Make It Healthier
Omit the salt.
How Kids Can Help
Spritz butter spray. Add vegetables to pan.
Suggested Sides
baked potatoes

Nutrition Facts
1 fillet with 3/4 cup vegetables equals 178 calories, 2 g fat (1g saturated fat), 55 mg cholesterol, 396 mg sodium, 13 g carbohydrate, 4 g fiber, 24 g protein
Diabetic Exchanges
3 very lean meat, 2 vegetable

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