Tilapia Packets with Fresh Herbs and Baby Spinach
Scramble member Lizzy Smith kindly shared her family’s favorite fish recipe with The Scramble. You can use chicken tenderloins or thin chicken cutlets instead of the fish, and you can vary the vegetables, herbs, and seasonings to your family’s tastes.
Ingredients
- 1 – 1 1/2 lb. tilapia fillets or other thin white fish fillets such as trout, flounder, or cod
- 1 Tbsp. extra virgin olive oil
- 1/2 lemon juice only, about 2 Tbsp.
- 2 Tbsp. white wine or use chicken or vegetable broth or 1 additional Tbsp. lemon juice
- 1 Tbsp. fresh sage thyme, parsley, basil, or any combination, chopped, or use 1 tsp. dried herbs
- 1/4 - 1/2 tsp. salt to taste
- 1/8 - 1/4 tsp. black pepper to taste
- 1 cup yellow bell pepper thinly sliced, or use 1 slivered carrot or slivered onion
- 2 cups baby spinach
Instructions
- Preheat the oven to 400 degrees.
- Put each fillet in the center of its own large square of heavy-duty aluminum foil. Drizzle the oil, lemon juice and wine evenly over the fish and season it with the herbs, salt, and pepper. Top the fillets with the bell peppers and spinach, and fold and seal the foil packets.
- Place the packets directly on the oven rack and bake them for 15 – 20 minutes (check doneness after 15 minutes), until the fish flakes easily with a fork and is opaque throughout. Carefully unwrap the packets and serve immediately.
Slow Cooker Directions
- Prepare the packets as directed. Stack them, one on top of the other, in the slow cooker, and cook on low for 6 – 8 hours or high for 3 – 4 hours. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
Notes
Do Ahead or Delegate: Juice the lemon, chop the herbs if using fresh (with the exception of the basil as it will brown), slice the bell pepper, assemble and refrigerate the packets.
Scramble Flavor Booster: Add 1/4 tsp. fresh lemon zest with the lemon juice and use fresh herbs.
Tip: Cooking with foil packets is very friendly to your waistline. It’s an easy way to prepare delicious, flavorful meals without a lot of added fat. You can also customize the packets and leave ingredients out of individual packets if you know someone in your family doesn’t like a certain item.
Nutritional Information Per Serving (% based upon daily values): Calories 213, Total Fat: 7g, 10%; Saturated Fat: 2g, 7.5%; Cholesterol: 85mg, 28.5%; Sodium: 282mg, 12%; Total Carbohydrate: 4g, 1.5%; Dietary Fiber: 1g, 4%; Sugar: 0g; Protein: 35g
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