Ingredients
-
4
tilapia fillets (1 1/2 lb)
-
1
medium onion, sliced
-
1
cup green tomatillo salsa
-
1/2
cup sliced drained roasted red bell peppers (from a jar)
-
8
green olives, pitted, sliced
-
4
teaspoons olive oil
-
2
cups nopales (from 15 oz can), drained, rinsed
-
Black pepper, if desired
-
4
tablespoons finely chopped cilantro
Directions
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-
1
Heat oven to 350°F. Cut 4 (18x18-inch) sheets of heavy-duty foil.
-
2
Place 1 fillet on center of each sheet. Top each with 1/4 of the onion, salsa, roasted red peppers, olives, olive oil, nopales and black pepper. Wrap packets securely using double-fold seals, leaving a small opening so steam can escape during baking.
-
3
Bake 30 to 35 minutes or until fish flakes easily with fork. Sprinkle with cilantro.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 250
- Calories from Fat
- 70
- Total Fat
- 8g
- 13%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 90mg
- 30%
- Sodium
- 480mg
- 20%
- Potassium
- 830mg
- 24%
- Total Carbohydrate
- 10g
- 3%
- Dietary Fiber
- 3g
- 14%
- Sugars
- 4g
- Protein
- 34g
- Vitamin A
- 35%
- 35%
- Vitamin C
- 60%
- 60%
- Calcium
- 15%
- 15%
- Iron
- 8%
- 8%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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