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KIWI magazine

Filed under: 5 Meals for 2014, Dinner

Cooking with parchment paper is an underused technique that offers a healthy alternative to oil—and is a great way to bring out the flavors of the fish and veggies in this dish. Here, the lime juice infuses the tilapia for a tangy taste that kids will love.

Active time: 10 minutes

Total time: 30 minutes


2 tablespoons freshly squeezed lime juice
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 large carrots, thinly sliced
1 cup spinach, finely chopped
4 tilapia fillets (about 1½ pounds)
¼ cup finely chopped fresh cilantro


1. Preheat oven to 450°.
2. In a medium bowl, whisk lime juice, sea salt, and pepper. Add carrots and spinach and gently toss to combine.
3. Prepare four 12-inch squares of parchment paper on a flat surface. Place carrot mixture on one side of each piece of paper, then put one fillet on top of each carrot pile. Fold parchment paper over the fish and vegetables; pleat the edges to seal, forming a half-moon shape.
4. Bake for 20 minutes—the fish is done when it’s no longer translucent. Remove from oven and cut parchment paper with scissors to open.
5. Place each fillet and vegetable mixture onto serving dishes and top with fresh cilantro. Serve warm.

Serves 4

Per serving: calories 97, fat 1 g, protein 18 g, carbohydrates 4.5 g, dietary fiber 1 g, sugar 2 g

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