Making a foil packet allows the fish to gently steam, and seals in the flavors of ginger, soy sauce, and scallions.
Ingredients
- 4 pieces skinless tilapia, about 5 oz (150 g) each
- 1 head broccoli, cut into florets
- 4 tbsp low-sodium soy sauce
- 4 tbsp melted coconut oil
- 2 tbsp sesame seeds
- 1 in (2.5 cm) piece fresh ginger, peeled and minced
- 4 scallions, chopped
- 4 red chili peppers, such as cayenne, thinly sliced (optional)
- 2 cups cooked brown basmati rice
How to Make It
- Preheat the oven to 400°F (200°C). Cut a sheet of aluminum foil into 4 pieces, each about 12 x 12 in (30 x 30 cm).
- To assemble the packets, place 1 piece of fish in the center of each foil square. Arrange an equal portion of broccoli florets next to each piece of fish, and drizzle each serving with with 1 tbsp soy sauce and 1 tbsp coconut oil. Top each serving with sesame seeds, minced ginger, scallions, and sliced chilies (if using).
- Create a packet by folding the foil around the fish and broccoli, crimping the edges to seal tightly. Place the packets on a baking sheet and bake for 15 minutes, until the fish is opaque and flakes easily with a fork.
- To assemble the meals, place ½ cup cooked rice in each of 4 meal prep containers. To each container, add the fish and vegetables from one foil packet.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 476 kcal Calories from Fat: 216 kcal |
|
% Daily Value*
|
| Total Fat 24 g 69% |
Trans Fat 0.0 g |
carbohydrates 34 g 26% |
Dietary Fiber 3 g 8% |
Sugars 2 g 2% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |
