Fish Fillets with Mediterranean Salsa

25 4 servings, 1 packet (260 g) and 2/3 cup (150 mL) rice each
Recipe By
1
(0) 0 Reviews
Prep Time
10
min.
Total Time
25
min.
Servings

4 servings, 1 packet (260 g) and 2/3 cup (150 mL) rice each

Top tilapia fillets with a Mediterranean-inspired salsa made with olives, shallots, roasted red peppers and parsley and bake in foil packets. These Fish Fillets with Mediterranean Salsa are easy to prepare and clean-up is a snap!

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What You Need

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Make It

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  • Heat oven to 400ºF.
  • Combine first 6 ingredients.
  • Place 1 fish fillet on centre of each 4 large sheets heavy-duty foil; top with olive mixture. Bring up foil sides. Double fold top and ends to seal each packet, leaving room for heat circulation inside. Place in 17x11-1/2x3/4-inch pan.
  • Bake 15 min. or until fish flakes easily with fork. Cut silts in foil to release steam before opening each packet; top with cheese. Serve with rice.

Substitute

Prepare using any flaky white fish fillets, such as haddock, halibut or cod.

Servings

  • 4 servings, 1 packet (260 g) and 2/3 cup (150 mL) rice each

Healthy Living

Diet Exchange

  • 2 Carbohydrates
  • 3 Meat & Alternatives
  • 0.5 Fats

Nutrition Bonus

Looking to add more fish to your diet? This flavourful dish is sure to win over you and your family.

Nutritional Information

Serving Size 4 servings, 1 packet (260 g) and 2/3 cup (150 mL) rice each
AMOUNT PER SERVING
Calories 300
% Daily Value
Total fat 6g
Saturated fat 1.5g
Cholesterol 50mg
Sodium 340mg
Carbohydrate 34g
Dietary fibre 3g
Sugars 2g
Protein 27g
   
Vitamin A 4 %DV
Vitamin C 15 %DV
Calcium 6 %DV
Iron 10 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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