Courtesy of Red Lobster.
Cooking fish in a parchment bag results in a moist, flaky fish. This dish is not only good because it’s light, but because it is simple to put together.
*Chef’s Tip:
Other fresh fish species that work well with this dish include snapper, grouper, salmon, halibut, red rockfish and wahoo.
Click here for another Red Lobster recipe.
Ingredients
- 8 sheets of parchment paper
- Nonstick cooking spray, fat-free
- 1 cup carrots, shredded or matchstick cut
- 1 red pepper, cut into thin strips
- 8 cups fresh spinach, washed and dried
- 8 tablespoons sun-dried tomato vinaigrette salad dressing, fat-free
- All-purpose salt free seasoning, to taste
- 4 tablespoons sun-dried tomatoes, chopped
- 4 each 8-10 ounce pieces of tilapia, skin off*
Preparation
- 1 Preheat oven to 400 degrees.
- 2 Layering the bag:
- 3 Spray each sheet of parchment paper lightly with non-stick cooking spray on top side only.
- 4 Place 1/4 spinach in the center of each of 4 of the parchment paper pieces; add 1/4 of the carrots and 1/4 of the red pepper slices to each stack.
- 5 Top each spinach and vegetable stack with 1 tablespoon sun-dried tomato vinaigrette.
- 6 Place one piece of tilapia on top of the spinach and vegetable mixture. Sprinkle with salt-free seasoning and top with 1 tablespoon chopped sun-dried tomatoes and 1 tablespoon sun-dried tomato vinaigrette.
- 7 Sealing the Bag: Place one sheet of the parchment, sprayed side down on top of each piece of the tilapia.
- 8 Crimp the two sheets of parchment paper like a piecrust until the bottom and the top are completely sealed.
- 9 Cooking: Place the bags of tilapia onto a cookie sheet and cook in a 400 degree oven for 15-20 minutes or until the fish reaches an internal temperature of 140-150 degrees.
- 10 Place the bag onto a plate and slice the parchment open at the table to enjoy.
