Tilapia and Shrimp En Papollote

May 09, 2023May 9, 20230 15
Tilapia and Shrimp En Papillote with Julienned Vegetables
in Seafood

Prep

30 min

Cook

20 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tilapia fillets
3 large raw shrimp , peeled and deveined
4 ounces vegetables , carrot , squash , and zucchini , julienned 1/4 inch wide by 4 inches long
1 1 ounce chicken stock or 1 ounce vegetable stock
salt and pepper
1 tablespoon olive oil

Nutrision Information

Servings Per Recipe
1
Calories
340
Sugar
3g
Fat
16g
En papillote is a classic French cooking method that involves baking food in a parchment paper or aluminum foil pouch. This technique is often used for fish because it keeps the fish moist and allows it to cook gently in its own juices. Tilapia and shrimp are the perfect combination for this dish, as they both cook quickly and have a light flavor that pairs well with the julienned vegetables. This recipe is a healthy and flavorful way to enjoy seafood, and it's an impressive dish to serve to guests. Plus, the best part is that clean-up is a breeze!

Instructions

1.Preheat the oven to 375°F (190°C).
2.Cut a large sheet of parchment paper or aluminum foil (about 12x16 inches).
3.Brush one side of the parchment paper with olive oil.
4.Place the tilapia fillet on the oiled side of the parchment paper.
5.Place the shrimp on top of the tilapia fillet.
6.Add julienned vegetables on top of the shrimp. Season with salt and pepper.
7.Pour chicken stock or vegetable stock over the vegetables.
8.Fold the parchment paper over the top of the fish and vegetables, making small, tight folds along the edges to create a sealed pouch.
9.Bake the fish in the pouch for about 15 to 20 minutes, or until the tilapia is cooked through and the shrimp are pink and firm.

PROS

This dish is low in calories and high in protein, making it a healthy and satisfying meal.

The tilapia and shrimp are both excellent sources of omega-3 fatty acids, which can support heart health and brain function.

The vegetables provide a good balance of vitamins and minerals.

CONS

This recipe requires a bit of prep work with the julienned vegetables, which can be time-consuming.

If the pouch is not tightly sealed, the steam may escape and overcook the fish.

HEALTH & BENEFITS

Tilapia and shrimp are both excellent sources of lean protein, which can help support muscle growth and repair. Tilapia is also low in saturated fat, making it a healthier choice than other proteins like beef or pork. Additionally, the omega-3 fatty acids in both the tilapia and shrimp have been linked to a variety of health benefits including reduced inflammation, improved heart health, and improved brain function. Finally, the vegetables in this dish provide important vitamins and minerals like vitamin C, vitamin A, and folate, which are necessary for overall health and wellbeing.

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