Tilapia in a Foil Boat #RSC

May 09, 2023May 9, 20230 15
Tilapia in a Foil Boat - A Delicious Way to Cook Fish
in Seafood

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

24 ounces tilapia fillets
20 cherry tomatoes , cut in half
16 green olives , chopped
1 small sweet onion , finely chopped
1 red bell pepper , small chopped
1/2 cup cooked black beans
1 tablespoon fresh basil , finely chopped
1/8 teaspoon anchovy paste or 1/8 teaspoon crushed anchovy
1/2 tablespoon fresh oregano , finely chopped
1 large garlic clove , crushed
3 ears fresh corn , boil 5 min and remove corn from cob
4 tablespoons olive oil
3 tablespoons butter
salt and pepper
Reynolds Wrap Foil

Nutrision Information

Servings Per Recipe
4
Calories
416
Sugar
6g
Fat
24g
Tilapia in a Foil Boat is a healthy and delicious way to cook the fish. Tilapia is a versatile fish that is low in fat and high in protein. The recipe calls for wrapping the fish and other ingredients in aluminum foil and baking it. This method ensures the fish stays moist and the flavors blend well together. The cherry tomatoes, olives, onions, and red bell peppers add a delightful flavor and texture to the dish. This dish can be served as a main course for lunch or dinner and is perfect for any seafood lover. The fresh corn adds a sweet and crunchy flavor that contrast yet compliment the soft and juicy fish.

Instructions

1.Preheat oven to 400 degrees F (204 degrees C).
2.Cut 4 sheets of Reynolds Wrap Foil 12 x 12-inches. Divide the fish between the four sheets.
3.In a medium sized bowl, combine the cherry tomatoes, olives, onion, red pepper, black beans, basil, anchovy paste, oregano and garlic. Mix to combine.
4.Divide the mixture in the bowl between the foil boats. Add 1 tablespoon oil to each boat and top with butter. Salt and Pepper to Taste.
5.Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed.
6.Place the foil packets on a baking sheet. Bake for 25-30 minutes or until the fish flakes easily with a fork. Open foil packets carefully and serve in the foil boat garnished with fresh basil leaves, and sweet corn.

PROS

Tilapia is a lean, low-calorie protein source and rich in vitamins such as Vitamin B12 and Niacin.

This dish is flavorful and easy to make.
It is also a healthy and light meal option.

CONS

Tilapia fish has been criticized by some for being heavily farmed, leading to concerns about its quality and sustainability.

This dish may not be suitable for those with seafood allergies or dislike intense fishy taste.

HEALTH & BENEFITS

Tilapia is a good source of important nutrients, such as protein, Vitamin D, and phosphorus. Consuming it regularly can help reduce the risk of heart disease by effectively regulating cholesterol levels in the body.
The addition of cherry tomatoes, olives, black beans, and red bell peppers also adds essential vitamins and minerals, promote rather healthy servings.

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