Orange Tilapia with Fennel and Asparagus
The flavours of the vegetables and fruit mingle to create a layer of loveliness. Catfish can be used instead of tilapia if desired.
1 fennel (anise) bulb, sliced thinly
1 1/2 lb (680 g) tilapia filets, cut into 4 equal portions
1/4 tsp (1 mL) cayenne pepper
Salt and pepper, to taste
1 bunch asparagus, woody ends trimmed and sliced into 2 in (5 cm) pieces
2 oranges
2 Tbsp (30 mL) capers (optional)
Preheat oven to 400 F (200 C).
Set aside fennel fronds for garnish. Divide fennel among 4 pieces of parchment paper. Rinse tilapia; pat dry and season with cayenne, salt, and pepper. Place tilapia on top of fennel slices.
Divide asparagus pieces among parchment packets. Peel 1 orange and place segments over fish and asparagus. Squeeze juice from the second orange over packet contents. Top with capers if using. Shut packets; cook for 20 minutes and let rest 5 minutes before slicing open. Garnish with fennel fronds.
Serves 4.
Each serving contains: 230 calories; 38 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 15 g carbohydrates; 5 g fibre; 247 mg sodium
source: "Packet Up", alive #342, April 2011
Orange Tilapia with Fennel and Asparagus
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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