Ratatouille fish en papillote

14

PREP TIME

15 min

TOTAL TIME

35 min

Makes

4 Servings

Ratatouille fish en papillote

Jodi Pudge

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
  • 35 g,
  • Carbohydrates
  • 28 g,
  • Fat
  • 10 g,
  • Fibre
  • 5 g,
  • Sodium
  • 369 mg.