Tilapia with Green Salsa in Foil

  • Prep 10 min
  • Total 45 min
  • Ingredients 9
  • Servings 4

Ingredients

4
tilapia fillets (1 1/2 lb)
1
medium onion, sliced
1
cup green tomatillo salsa
1/2
cup sliced drained roasted red bell peppers (from a jar)
8
green olives, pitted, sliced
4
teaspoons olive oil
1
jar (15 oz) nopales, drained, rinsed
Black pepper, if desired
4
tablespoons finely chopped cilantro

Steps

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  • 1
    Heat oven to 350°F. Cut 4 (18x18-inch) sheets of heavy-duty foil.
  • 2
    Place 1 fillet on center of each sheet. Top each with 1/4 each of the onion, salsa, roasted red peppers, olives, olive oil, nopales and black pepper. Wrap packets securely using double-fold seals, leaving a small opening so steam can escape during baking.
  • 3
    Bake 30 to 35 minutes or until fish flakes easily with fork. Sprinkle with cilantro.

Notes









Tips

Expert Tips

  • Prevent fish from drying out by cooking it with salsa, roasted red peppers and nopales in a foil packet.
  • Nopales are the fleshy oval leaves, or pads, of the prickly pear cactus. They taste slightly tart. Look for cans of nopales in the Mexican section of your supermarket.
  • When cooked, the lean white flesh of the tilapia is sweet, mild, tender and has no "fishy" flavor. The tilapia at your market may be from a fish farm in this country or from the fresh waters of Colombia or Costa Rica.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
70
% Daily Value
Total Fat
8g
12%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
90mg
30%
Sodium
460mg
19%
Potassium
860mg
24%
Total Carbohydrate
10g
3%
Dietary Fiber
4g
15%
Sugars
4g
Protein
34g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
50%
50%
Calcium
20%
20%
Iron
8%
8%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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