Quick Tilapia in Parchment Recipe

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Ingredients:

Serving

1 1/2 cups frozen corn
2 oz sugar snap peas, halved
3/4 tsp grated lemon peel
salt , to taste
pepper , to taste
4 (4 oz) tilapia fillets
1 1/2 tsp old bay seasoning
2 tbsp extra-virgin olive oil

Directions:

Preheat the oven to 425°F Cut out four 12-by-15-inch pieces of parchment. In a bowl, combine the corn, sugar snap peas and lemon peel; season with salt and pepper. Divide the mixture among the parchment pieces and top with the fish. Season the fish with the Old Bay seasoning, then the olive oil and lemon juice.
Bring together the long sides of the parchment and fold over twice, then tuck the short side under to form a pouch. Transfer the pouches to a baking sheet and bake until the fish is just opaque, about 10 minutes. Transfer to a plate.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	332.82 Kcal (1393 kJ)
Calories from fat	175.67 Kcal
		% Daily Value*
Total Fat	19.52g	30%
Cholesterol	46.12mg	15%
Sodium	572.3mg	24%
Potassium	219.91mg	5%
Total Carbs	27.27g	9%
Sugars	8.28g	33%
Dietary Fiber	1.13g	5%
Protein	12.94g	26%
Vitamin C	5mg	8%
Vitamin A	0.1mg	5%
Iron	15.3mg	85%
Calcium	57.3mg	6%

Amount Per 100 g
Calories	239.01 Kcal (1001 kJ)
Calories from fat	126.16 Kcal
		% Daily Value*
Total Fat	14.02g	30%
Cholesterol	33.12mg	15%
Sodium	410.99mg	24%
Potassium	157.93mg	5%
Total Carbs	19.58g	9%
Sugars	5.95g	33%
Dietary Fiber	0.81g	5%
Protein	9.29g	26%
Vitamin C	3.6mg	8%
Vitamin A	0.1mg	5%
Iron	11mg	85%
Calcium	41.2mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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