seafood

My friend, Kate, knowing my weakness, showed me a new food magazine (to me).  After checking it out, I gave it back, reluctantly and coated in drool.  It was the current issue of Eating Well magazine and the very first recipe in it was naturally GFCF, so was the third, and so on!  It relies on fresh, whole foods to produce healthy, balanced and TASTY meals.  Needless to say, I was impressed and checked out their website when I got home.  There are many recipes to explore and a wealth of great nutritional info.  Today’s meal is from their current issue and on their website.  I hope you enjoy it as much as we did!

Tilapia & Summer Vegetable Packets (from Eating Well Magazine)

Makes 4 servings

 

1 cup quartered cherry or grape tomatoes

1 cup diced summer squash

1 cup thinly sliced red onion

12 green beans, trimmed and cut into 1-inch pieces

¼ cup pitted and coarsely chopped black olives

2 tablespoons lemon juice

1 tablespoon chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 teaspoon capers, rinsed

½ teaspoon salt, divided

½ teaspoon freshly ground pepper, divided

1 pound tilapia fillets, cut into 4 equal portions

 

Preheat grill to medium. (No grill? See Oven Variation, below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Nutrition Information

Per serving: 181 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 8 g carbohydrate; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.

Nutrition bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).

1/2 Carbohydrate Serving

Exchanges:1 1/2 vegetables, 3 very lean meat, 1 fat

My friend, Kate, knowing my weakness, showed me a new food magazine (to me).  After checking it out, I gave it back, reluctantly and coated in drool.  It was the current issue of Eating Well magazine and the very first recipe in it was naturally GFCF, so was the third, and so on!  It relies on fresh, whole foods to produce healthy, balanced and TASTY meals.  Needless to say, I was impressed and checked out their website when I got home.  There are many recipes to explore and a wealth of great nutritional info.  Today’s meal is from their current issue and on their website.  I hope you enjoy it as much as we did!

Tilapia & Summer Vegetable Packets (from Eating Well Magazine)

Makes 4 servings

 

1 cup quartered cherry or grape tomatoes

1 cup diced summer squash

1 cup thinly sliced red onion

12 green beans, trimmed and cut into 1-inch pieces

¼ cup pitted and coarsely chopped black olives

2 tablespoons lemon juice

1 tablespoon chopped fresh oregano

1 tablespoon extra-virgin olive oil

1 teaspoon capers, rinsed

½ teaspoon salt, divided

½ teaspoon freshly ground pepper, divided

1 pound tilapia fillets, cut into 4 equal portions

 

Preheat grill to medium. (No grill? See Oven Variation, below.)

Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.

To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.

Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.

Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Nutrition Information

Per serving: 181 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 8 g carbohydrate; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.

Nutrition bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).

1/2 Carbohydrate Serving

Exchanges:1 1/2 vegetables, 3 very lean meat, 1 fat