Ratatouille fish en papillote

Prep 15 min
Total 35 min
Makes 4 Servings

11

Ingredients

4
tilapia fillets, about 150 g each
1 cup
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
1 tsp
1/2 tsp
1/2 cup
dry whole-wheat couscous
2 tbsp
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

Calories 330, Protein 35 g, Carbohydrates 28 g, Fat 10 g, Fibre 5 g, Sodium 369 mg.
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