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Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes

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Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
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Easy Oven Packet Caribbean Tilapia with Pears and Carnival Roasted Potatoes
En Español

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Recipe Total Cost
  • Makes: 4 Servings
  • Cook Time: 45 minutes

Enjoy a taste of the Caribbean with seasoned vegetables, tilapia and pears, baked in no-fuss foil or parchment packets.

Ingredients

For the Carnival Roasted Potatoes:
  • 2 small red potatoes
  • 2 small Yukon potatoes
  • 1/2 yellow bell pepper, cut into 1" chunks
  • 1 cup green beans (fresh, frozen, or canned)
  • 1 Roma tomato, cut into wedges
  • 2 tablespoons chopped white onion
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon salt (optional)
  • 1 tablespoon olive oil
For the Tilapia Oven Packets:
  • 1 pound tilapia fillets, fresh, or frozen (4-4-oz tilapia fillets)
  • 1 tablespoon salt-free Caribbean citrus seasoning blend
  • 2 teaspoons olive oil
  • 3 D'Anjou pears (medium)

Directions

1. Heat oven to 425 °F.

2. Scrub potatoes under running water, cut into 1-inch chunks.

3. In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven.

4. Roast until potatoes and other vegetables are tender, about 30-40 minutes.

5. About 15 minutes after the potato dish was placed in the oven, put in a baking sheet with fish packets, prepared as follows:

6. Brush fish with olive oil, coat with seasoning blend.

7. Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper).

8. Cut pears into quarters and core; slice into thin wedges (about 8-12 per pear).Top fish with pear wedges.

9. Bring the foil over the fish and fruit. Fold and pinch the seams.

10. Place foil packets on a baking sheet. Bake about 20 minutes, until tilapia is cooked to an internal temperature of 145°F, confirmed with a food thermometer, and fruit is tender.

11. To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.

 

Notes

Serving Suggestions: Serve with an 8 oz glass of non-fat milk.

Source:

Produce For Better Health Foundation

Nutrition Information

Serving Size: 1/4 of the recipe
Nutrients Amount
Total Calories 380
Total Fat 8 g
Saturated Fat 2 g
Cholesterol 55 mg
Sodium 220 mg
Carbohydrates 54 g
Dietary Fiber 8 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 28 g
Vitamin D 3 mcg
Calcium 63 mg
Iron 3 mg
Potassium 1298 mg
N/A - data is not available
Nutrients Amount
Total Calories 380
Total Fat 8 g
Saturated Fat 2 g
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 106 mg
Cholesterol 55 mg
Carbohydrates 54 g
Dietary Fiber 8 g
Total Sugars 17 g
Added Sugars included 0 g
Protein 28 g
Minerals
Calcium 63 mg
Potassium 1298 mg
Sodium 220 mg
Copper 394 mcg
Iron 3 mg
Magnesium 85 mg
Phosphorus 296 mg
Selenium 45 mcg
Zinc 1 mg
Vitamins
Vitamin A 20 mcg RAE
Vitamin B6 1 mg
Vitamin B12 2 mcg
Vitamin C 72 mg
Vitamin D 3 mcg
Vitamin E 2 mg
Vitamin K 19 mcg
Folate 58 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline 76 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Fruits
3/4 cups
Vegetables
1 3/4 cups
Protein Foods
3 ounces