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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


  • 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


1. Preheat the oven to 400°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.


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