Foil Packet Tilapia

with Green Beans, Zucchini & Sweet Peppers

  • Group Created with Sketch.
    Time
    40 min
  • icon_serves Created with Sketch.
    Servings
    2
  • icon_cals Created with Sketch.
    Nutrition
    Est. 340 calories
WW Freestyle
05 Smart Points

In this vibrant dish, flaky tilapia is elevated by a coating of earthy Italian seasonings and a bed of tender vegetables—oven-steamed in foil packets, then topped with an irresistibly spicy-sweet tomato agrodolce.

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fresh
ingredients
Foil Packet Tilapia with Green Beans, Zucchini & Sweet Peppers
Title
  • 2 Tilapia Fillets
  • 4 oz Sweet Peppers
  • 2 cloves Garlic
  • 1 Zucchini
  • 4 oz Grape Tomatoes
  • 1 Lemon
  • 1 Tbsp Honey
  • 1 Shallot
  • 1½ Tbsps Golden Raisins
  • ¼ tsp Crushed Red Pepper Flakes
  • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
  • 6 oz Green Beans
step-by-step
instructions
Prepare the ingredients:
1 Prepare the ingredients:

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Halve the zucchini lengthwise, then thinly slice crosswise. Quarter and deseed the lemon. Peel and thinly slice the shallot. Halve the tomatoes

Cook the vegetables:
2 Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Season with salt and pepper. Add the chopped garlic, quartered peppers, and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl. Wipe out the pan. 

Assemble & bake the foil packets:
3 Assemble & bake the foil packets:

Meanwhile, pat the fish dry with paper towels. Season on both sides with salt, pepper, and the Italian seasoning. Place two large, rectangular pieces of foil on a work surface. Divide the cooked vegetables between the pieces of foil. Top with the seasoned fish; evenly divide the juice of 2 lemon wedges between the packets. Fold the foil in half over the filling. Roll and crimp the three open edges inwards to completely seal the packet. Carefully transfer to a sheet pan. Bake the foil packets 10 to 12 minutes, or until the fish is cooked through.* Remove from the oven.

* An instant-read thermometer should register 145°F.

Make the tomato agrodolce & serve your dish:
4 Make the tomato agrodolce & serve your dish:

Meanwhile, in the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced shallot; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Add 1 tablespoon of water (carefully, as the liquid may splatter). Cook, stirring frequently, 30 seconds to 1 minute, or until the tomatoes have broken down. Add the honey (kneading the packet before opening), raisins, the juice of the remaining lemon wedges, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 30 seconds to 1 minute, or until coated. Turn off the heat. Taste, then season with salt and pepper if desired. Carefully open the foil packets. Serve the cooked vegetables and fish topped with the tomato agrodolce. Enjoy! 

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Prepare the ingredients:
1 Prepare the ingredients:

Remove the honey from the refrigerator to bring to room temperature. Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then quarter lengthwise. Halve the zucchini lengthwise, then thinly slice crosswise. Quarter and deseed the lemon. Peel and thinly slice the shallot. Halve the tomatoes

2 Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Season with salt and pepper. Add the chopped garlic, quartered peppers, and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl. Wipe out the pan. 

Cook the vegetables:
Assemble & bake the foil packets:
3 Assemble & bake the foil packets:

Meanwhile, pat the fish dry with paper towels. Season on both sides with salt, pepper, and the Italian seasoning. Place two large, rectangular pieces of foil on a work surface. Divide the cooked vegetables between the pieces of foil. Top with the seasoned fish; evenly divide the juice of 2 lemon wedges between the packets. Fold the foil in half over the filling. Roll and crimp the three open edges inwards to completely seal the packet. Carefully transfer to a sheet pan. Bake the foil packets 10 to 12 minutes, or until the fish is cooked through.* Remove from the oven.

* An instant-read thermometer should register 145°F.

4 Make the tomato agrodolce & serve your dish:

Meanwhile, in the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced shallot; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Add 1 tablespoon of water (carefully, as the liquid may splatter). Cook, stirring frequently, 30 seconds to 1 minute, or until the tomatoes have broken down. Add the honey (kneading the packet before opening), raisins, the juice of the remaining lemon wedges, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 30 seconds to 1 minute, or until coated. Turn off the heat. Taste, then season with salt and pepper if desired. Carefully open the foil packets. Serve the cooked vegetables and fish topped with the tomato agrodolce. Enjoy! 

Make the tomato agrodolce & serve your dish: