Skip to main content
Tilapia Baked in Parchment with Coconut Rice

Tilapia Baked in Parchment with Coconut Rice

 
Prep time 15 minutes
Cook time 15 minutes
Ready in 30 minutes
Makes 4 servings

Ingredients

  • 1/2 (12 oz) bag fresh green beans
  • 1 red bell pepper
  • 1-inch piece fresh ginger
  • 1 cup matchstick cut carrots
  • 3 tablespoons chopped cilantro
  • 1 lime, zested and juiced
  • 1 cup canned coconut milk light
  • cooking spray
  • 4 tilapia fillets
  • 1 (8.8 oz) package 90-second white rice
 

Directions

1. Preheat the oven to 400Β°F. Slice the beans into thin strips. Halve the pepper lengthwise and cut into thin strips. Grate the ginger. Combine the beans, pepper, ginger, carrot, 1 tablespoon cilantro and the lime zest in a bowl. Add 1/2 cup coconut milk and mix together.
2. Cut a large square of parchment paper; fold in half, then open. Spray with cooking spray. Place 1 fillet on one half of the paper. Arrange 1/4 of the vegetable mixture on top. Sprinkle with salt (in moderation) and pepper and drizzle over a little of the liquid remaining n the bowl. Fold the paper over the fish and vegetables and crimp edges together securely to create a package. Repeat with remaining fish and vegetables. Transfer packages to a baking sheet and bake for about 15 minutes.
3. While fish cooks, microwave the rice according to package directions. Spray a large skillet with cooking spray. Add rice and remaining coconut milk and cook over medium-high heat until most of the liquid is absorbed, about 3 minutes. Remove from heat and stir in 1 tablespoon lime juice, 2 tablespoons chopped cilantro and salt (in moderation) and pepper. Taste and add more lime juice if desired.
4. Transfer the fish packets to 4 plates and fold open at the table. Serve with the rice.
 

Nutrition

Per serving: 1341 calories, 15g fat, 11g saturated fat, 57mg cholesterol, 92mg sodium, 29g carbohydrate, 3g fiber, 4g sugar, 27g protein