Thanks to Jenn for this recipe! We tried it tonight, and even though Paul isn't a fish lover, he gave it 3 out of 5 stars! (Pretty good since I think the only thing with five stars is my fettucini alfredo and chicken enchiladas!) If you're interested in eating healthier but hate fish, this is a good recipe to start with. Tilapia itself is very mild, and the fact that you cook it with several vegetables and chicken broth makes the fish very non-fishy:)
This recipe is pretty simple but can take a while to chop up everything and wait for it to cook, so make sure you have at least 45 minutes to an hour.
You will need ...
- 2 tilapia filets
- 1-2 zucchini
- 1 yellow squash
- 2-3 green onions
- 1 cup mushrooms
- 1 medium red bell pepper
- 1 medium yellow bell pepper
- 1 medium orange bell pepper
- fresh ginger (break off a big piece)
- 5-6 cloves of garlic
- 4 tsp olive oil
- 1 cup chicken broth
- half a lemon
- 1 cup white rice (prepared) -- (I used brown rice for an even healthier flair)
Other materials needed:
- parchment paper
Start by preheating the oven to 400 degrees. This would be a good time to start the rice, as well as setting out the fish to defrost. I get individually packed (vacuum sealed) tilapia filets, leave them in their packages, and soak them in warm water for a few minutes.
I personally left out the mushrooms:)
Roll and cut a sheet of parchment paper about the size of a cookie sheet.
Place the tilapia filet towards the (but not direct) center and pour 2 tsp of olive oil over it.
Let me also take the opportunity to put a plug for Trader Joe's Spanish Olive Oil. A bottle of this size (1 qt) is usually at least 11 dollars at a regular grocery store. I got this great-tasting olive oil for only 5.99 (REGULAR price) at Trader Joe's.
Add veggies, ginger, and garlic on top of fish. If you don't like strong flavors, go easy on the ginger. :)
Pour 1/2 cup of chicken broth over the top.
Add about 3 slices of lemon over the top of the entire pile.
Here I was adding lemon juice because I forgot the lemon:) Not sure if it affected the flavor, if at all, differently.
Fold parchment paper over the top, roll the sides, and secure with staples.
Repeat for each fish packet. Place on a cookie sheet, and put in the middle rack for 30 minutes at 400 degrees.
30 Minutes Later ....
I found it easiest to cut the longest stapled edge off and pour the contents out onto the rice.
Voila! Hardly tastes like fish!