Ratatouille fish en papillote
28
- Prep Time15 mins
- Total Time35 mins
- Makes4 Servings
A healthy and colourful dish of tilapia, zucchini, peppers and tomatoes baked with whole wheat couscous in individual parchment packets.
Ingredients
4 tilapia fillets, about 150 g each
1 cup dry white wine
2 seeded plum tomatoes
1 small Japanese eggplant
1 small zucchini
1 small onion
2-Jan yellow bell pepper
3 garlic cloves, minced
2 tbsp olive oil
1 tsp dried Italian seasoning
1/2 tsp salt
1/4 tsp hot-red-chili-flakes
1/2 cup dry whole-wheat couscous
2 tbsp water
1 lemon, sliced into 1/4-in. slices
Instructions
Position rack in lower third of oven. Preheat to 400F. Place 4 tilapia fillets (about 150 g each) in a pie plate with 1 cup dry white wine. Marinate at room temperature for 15 min. Lay 4 sheets of parchment (or foil) twice the size of fillets on counter. Fold each in half crosswise, then open and lay flat. Julienne 2 seeded plum tomatoes, 1 small Japanese eggplant, 1 small zucchini, 1 small onion and 1/2 yellow pepper. Transfer vegetables to a large bowl.
Stir in 3 minced garlic cloves, 2 tbsp olive oil, 1 tsp dried Italian seasoning, 1/2 tsp salt and 1/4 tsp red-chili flakes. Toss until coated. Stir 1/2 cup of dry whole-wheat couscous with 2 tbsp water in a small bowl. Divide couscous among parchment sheets. Divide vegetable mixture and make a nest with each portion on top of couscous. Lay 1 fillet over each portion of vegetables. Discard marinade.
Season tilapia with fresh pepper. Slice a lemon into 12 1/4-in. slices. Place 3 on each fillet, overlapping to fit. Fold each piece of parchment in half over the fillets. Double-fold all edges to seal completely and form a packet. Place packets on a large baking sheet. Bake in lower third of oven until vegetables are cooked, 20 min. Place packets on plates and serve.
Nutrition (per serving)
Calories 330, Protein 35g, Carbohydrates 28g, Fat 10g, Fibre 5g, Sodium 369mg.