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Foil-Baked Tilapia with Veggies and Herb Butter

von
S
Sophie

A delightful and easy-to-make dish featuring tilapia and fresh vegetables baked in foil packets, perfect for a quick and healthy meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 25 min
Schwierigkeitsgrad
Foil-Baked Tilapia with Veggies and Herb Butter

Zutaten

4 Portionen
|
  • 2
    Potato medium oder Sweet potato
  • 1
    Zucchini fresh oder Yellow squash
  • 200 g
    Mushroom button oder Portobello
  • 4
    Tilapia fillet fresh oder Cod fillet
  • 50 g
    Butter herb-infused oder Olive oil
  • 2 clove
    Garlic minced oder Garlic powder
  • 2 tbsp
    Parsley chopped oder Cilantro
  • 50 g
    Parmesan cheese grated oder Pecorino

Anleitung

1

Preheat the oven

Preheat your oven to 200°C (400°F).

Preheating ensures even cooking and helps the packets cook faster.

2

Prepare the foil

Cut four large pieces of aluminum foil and lay them flat on a work surface.

Using heavy-duty foil prevents tearing and ensures the packets hold their shape.

3

Slice the vegetables

Thinly slice the potatoes, zucchini, and mushrooms.

Try to keep the slices uniform for even cooking.

Benötigte Zutaten für diesen Schritt

potato zucchini mushroom
4

Arrange the vegetables

Place an equal portion of the sliced vegetables in the center of each foil piece.

Layering the vegetables ensures they cook evenly and absorb the flavors.

Benötigte Zutaten für diesen Schritt

potato zucchini mushroom
5

Add the fish

Place a tilapia fillet on top of the vegetables in each packet.

Ensure the fish is fresh for the best flavor and texture.

Benötigte Zutaten für diesen Schritt

tilapia fillet
6

Prepare the herb butter

In a small bowl, mix the herb-infused butter with minced garlic and chopped parsley.

Softened butter mixes more easily with the herbs and garlic.

Benötigte Zutaten für diesen Schritt

butter garlic parsley
7

Add the toppings

Spoon the herb butter mixture over the fish and sprinkle with grated parmesan cheese.

Distribute the butter evenly for consistent flavor.

Benötigte Zutaten für diesen Schritt

butter parmesan cheese
8

Seal the packets

Fold the foil over the fish and vegetables, crimping the edges to seal the packets tightly.

Ensure the packets are sealed well to trap steam and flavors.

9

Bake the packets

Place the packets on a baking sheet and bake in the preheated oven for 20-25 minutes.

Check one packet to ensure the fish is cooked through and the vegetables are tender.

10

Serve and enjoy

Carefully open the packets and serve the fish and vegetables directly from the foil or transfer to plates.

Be cautious of the steam when opening the packets.

Nährwertangaben (pro Portion)

Kalorien 350 kcal
Fett 15 g
  • Gesättigte Fettsäuren: 8 g
Kohlenhydrate 30 g
Ballaststoffe 5 g
Zucker 3 g
Eiweiß 25 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

This foil-baked tilapia recipe combines tender fish with fresh vegetables and a flavorful herb butter, all cooked together for a quick and healthy meal. Perfect for weeknight dinners or casual gatherings.
💪

Warum dieses Rezept gut für dich ist

This recipe is packed with lean protein from the tilapia and essential vitamins from the fresh vegetables, making it a nutritious choice for a balanced diet.
💡

Tipps & Tricks

For a crispier texture, you can open the foil packets during the last few minutes of cooking to allow the top to brown slightly.
🔄

Rezeptvarianten

You can substitute the tilapia with salmon or cod for a different flavor profile, or use sweet potatoes instead of regular potatoes for a sweeter taste.
🗄️

Aufbewahrung

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave.
📚

Rezeptgeschichte

Cooking fish and vegetables in foil packets is a traditional method that locks in moisture and flavor, making it a popular choice in various cuisines.
🥗

Nährwertangaben

This dish is low in calories and high in protein, providing a healthy option for those looking to maintain a balanced diet.
🍽️

Kombinationsvorschläge

Pair this dish with a light white wine or a refreshing iced tea for a complete meal.

Tags

healthy quick easy baked seafood

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

dinner lunch

Gang

main course side dish

Zubereitungsarten

baking other

Anlässe

weeknight dinner family gathering summer cookout

Ernährungsformen

low-carb gluten-free low-sugar keto pescatarian halal

Allergene

fish milk

Jahreszeiten

summer all-season

Schwierigkeitsgrad

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