Open Arms of Minnesota

Weekly Recipe #345: Grilled Lemon Pepper Tilapia & Squash Packs

By: Stephanie Grindeland, 2018 Diet Tech Intern – Normandale Community College

When I was growing up, I lived in California. I had a beautiful vineyard in my backyard and regular access to fresh fruits and vegetables. One of my fondest memories of California is when my dad would go fishing on the ocean and bring home fresh and delicious fish for dinner. Nothing beats freshly caught fish from the coast! He liked to keep food simple and we did the aluminum foil packet dinners often. It requires very little preparation, is easy to throw on the grill, cooks quickly and keeps the fish nice and moist while allowing the flavors of the vegetables to complete the dish.

This simple and easy dish is packed with flavor and healthy fats. Most fish contain omega-3 fatty acids, the “good fats” for your body. These fats are anti-inflammatory and help reduce cholesterol. The American Heart Association recommends eating two servings of fish per week. Even more, fish is an excellent source of protein along with healthy fats. Any other white fish can easily be substituted in this recipe (examples include halibut, cod, pollock and sole).

GRILLED LEMON PEPPER TILAPIA & SQUASH PACKS

Recipe adapted from Betty Crocker

Makes 4 servings

INGREDIENTS:

  • 1 pound tilapia fillets
  • 2 tsp. dried basil leaves
  • 1 tsp. lemon pepper seasoning
  • ¼ tsp. salt
  • 3 medium zucchini, cut into small chunks
  • 1 medium red bell pepper, diced
  • 1 pound mushrooms, chopped
  • 2 tbsp. olive oil

DIRECTIONS:

  1. Heat up the grill.
  2. Cut heavy-duty aluminum foil into 18- x 12-inch sheets, then spray each sheet with cooking spray.
  3. Cut fish into 4 serving sizes (about the size of a deck of cards) if needed. Place one piece of fish on each piece of foil and sprinkle with 1 tsp. basil, ½ tsp. of lemon pepper and ½ tsp. salt.
  4. Arrange chopped zucchini, bell pepper and mushrooms on top of the fish fillets. Sprinkle with remaining basil, lemon pepper and salt. Drizzle with a little bit of olive oil.
  5. Fold the foil over the fish and vegetables so the edges meet. Seal edges, making a tight ½ inch fold and then fold again. Make sure there is space on the edge inside packet for air circulation and expansion.
  6. Cover and grill packets on medium heat for 4-5 minutes or until fish flakes easily with a fork and vegetables are tender-crisp.
  7. Place the foil packet on a plate, cut a large X into the foil and pull foil back. Enjoy!


NUTRITION INFORMATION:

For 1 serving: 199 calories, 24 g protein, 7 g carbohydrate, 2 g fiber, 9 total fat, 1 g saturated fat, 56 mg cholesterol, 263 mg sodium


MORE OPEN ARMS RECIPES

More from Open Arms

Turkey Day 5K graphic

Turkey Day 5K To Benefit Open Arms

Twin Cities In Motion Dick’s Sporting Goods Turkey Day 5K To Benefit Open Arms Open Arms of Minnesota is proud to be the official charity beneficiary of this year’s Dick’s Sporting Goods Turkey Day 5K, brought to you by Twin Cities In Motion!  The

Read More »
Leah and Quinn Villagomez

Open Arms On KFAI’s Fresh Fruit

Leah Hebert Welles Joins Quinn Villagomez On Fresh Fruit Radio Show Open Arms CEO Leah Hebert Welles joined Quinn Villagomez, host of the radio show “Fresh Fruit” on KFAI 90.3 Thursday, Nov. 2 for a conversation about the exciting events taking place at Open

Read More »
Holiday Treats graphic.

HOLIDAY TREATS!

Open Arms of Minnesota is pleased to bring you a wide array of Holiday Treats to satisfy your sweet tooth this season! This year’s Holiday Treats can be purchased through our online shop via the link below. 

Holiday Treats will be available for pick up at the following times and locations: 

  • Tuesday, December 12 | Minneapolis Kitchen & Campus | 4 – 6 p.m. 
  • Thursday, December 14 | St. Paul Kitchen & Campus | 4 – 6 p.m. 
  • Saturday, December 16 | Minneapolis Kitchen & Campus | 10 a.m. – 2 p.m.