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Recipes

Baked Tilapia with Corn and Tomatoes

Dill-seasoned tilapia with corn and tomatoes baked in foil packets for a quick and easy meal

Recipe Rating

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Time:

Hands On: 15 minutes
Total Time: 30 minutes

Servings:

Makes 4 servings

Ingredients

  • 2 cups frozen whole kernel corn, thawed
  • 1 can (14.5 oz each) Hunt'sŪ Fire Roasted Diced Tomatoes with Garlic, undrained
  • 1/2 cup chopped white onion
  • 1 teaspoon dried dill weed, divided
  • 1/2 teaspoon salt, divided
  •   PAMŪ Original No-Stick Cooking Spray
  • 1 pound frozen tilapia fillets (4 oz each), thawed
  • 1/4 teaspoon ground black pepper
  • 3 cups hot cooked brown rice
Directions
  1. Preheat oven to 425°F. Combine corn, undrained tomatoes, onion, 1/2 teaspoon of the dill and 1/4 teaspoon of the salt in medium bowl.
  2. For each packet, lay two 20x12-inch sheets of regular foil on top of each other. Place about 3/4 cup corn mixture in center, spreading slightly.
  3. Spray both sides of each fillet with cooking spray. Sprinkle with the remaining dill and salt, and pepper. Place fillets on corn mixture. Bring up short sides of each foil packet and double fold top. Double fold both ends to seal each packet, leaving space for steam to gather.
  4. Place packets on baking sheet; bake 20 minutes or until fish is opaque and flakes easily with fork. Carefully open ends of packets to allow steam to escape before fully opening.
  5. Place fish and corn-tomato mixture from each packet on dinner plates and accompany each with 3/4 cup rice. Serve immediately.

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vegetables

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fruit

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milk

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meat/beans

MyPyramid Values are based on a 2,000 calorie diet


Nutrition Facts
Amount per Serving
Calories
364
% Daily Value*
Total fat
6%
4 g
Saturated fat
6%
1 g
Cholesterol
15%
45 MG
Sodium
24%
570 MG
Carbohydrate
19%
56 g
Dietary fiber
22%
6 g
Sugars
1%
6 g
Protein
55%
28 g
Vitamin A
8%
Vitamin C
6%
Calcium
7%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet
About Our Nutrition Information