Baked Tilapia in Parchment
Serve with a green salad

Serves 4

Topping
• 1 inch cube fresh gingerroot, finely chopped or grated
• 2 cloves garlic, peeled and finely chopped or grated
• 2 green onions (green part only), finely chopped
• Fresh chile to taste
• 1 cup finely chopped cilantro
• 2 tablespoons safflower oil
• Dash of toasted sesame oil
• Dash of soy sauce
• Dash of fish sauce
• 4 teaspoons dark maple syrup

Fish
• 4 fillets (4 oz each) fresh tilapia (or other firm-fleshed whitefish)
• 4 large pieces of unbleached parchment paper

Preheat oven to 400°F. Combine all topping ingredients in a bowl. Season with salt and pepper to taste. Place a fillet on each banana leaf and divide topping evenly among them, spreading it over the top. Fold parchment paper over to form a packet around each fillet and seal the edge of each packet with a small piece of aluminum foil, crimping it tightly. Place on a baking sheet and bake 25 to 30 minutes.

Per Serving: 289 Calories; 9g Fat (27.4% calories from fat); 1g Saturated Fat; 42g Protein; 9g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 132mg Sodium. Exchanges: 5 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat; 1/2 Other Carbohydrates.

 

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