Kath Eats Parchment Tilapia

February 5, 2008

Video post time! We pulled this together at the last minute – hope you like it :)

Recipe:

The packets had layers of:

  • Spinach (1 large bunch, washed and trimmed)
  • Baby Bok choy ( 3 small heads, washed and trimmed)
  • Julienne carrots, celery and red pepper (about a cup each?)
  • 2 3.5-4 oz fish fillet
  • Lemon Slices
  • And a honey-mustard sauce made with 2 tsp Guilden’s zesty mustard, 2 tsp cider vinegar, 1 tsp lemon juice, 1/2 tsp honey

Assemble into a packet. Seal with staples (!!). Bake for 15-20 minutes, depending on fish thickness. Serves 2. Each serving is about 180 kcal.

I topped mine with avocado!

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For a heartier meal you could serve these over rice or with crusty bread. We were lazy and not very hungry, so it was just fish and veggies tonight.

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{ 28 comments… read them below or add one }

1 VeggieGirl February 5, 2008 at 10:59 am

I always love the video posts – so fun!! mmm, good choice with the avocado!

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2 CKMeg February 5, 2008 at 11:21 am

Great video!!! :)

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3 Malinda February 5, 2008 at 12:06 pm

this is my favorite way to make fish and veggies! so yummy!

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4 ibex February 5, 2008 at 12:35 pm

love the video–and love the ease of the parchment pockets, def. one of my favorite tricks, too :)

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5 Amy February 5, 2008 at 12:39 pm

I Love video posts!

Goalie is it sanitary to cook vegetables with raw fish? (love that there is a medical opinion on this blog!)

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6 Leng February 5, 2008 at 12:51 pm

what a great video!

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7 Maggie February 5, 2008 at 12:55 pm

Great video Kath – loved the bit about the organic staples. :) I’ve always read recipes involving parchment paper and felt a bit intimidated, so it was great to see how easy it really is! Looking forward to trying it soon. Thanks!

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8 Tina February 5, 2008 at 1:11 pm

LOVE the video! So cool! Sounds like a good recipe too!

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9 Scott (One Food Guy) February 5, 2008 at 1:51 pm

Great video follow-up to the previous post. Dinner looks delicious!

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10 Kelly February 5, 2008 at 1:57 pm

Loved the video! Keep them coming. Just one little bit of advice, watch the word “um”. I’m guilty of it too but it can be distracting. You are a star. Kudos to you and your hubby.

oh yea, do you have any other video ideas in the works?

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11 NCCarter February 5, 2008 at 2:37 pm

Oh yum! That’s definitely going on my list of recipes to try. Quick and easy is key for us these days, as my husband doesn’t get home until 6:30 and my daughter is ready to eat by then! By the way, I think we have the same stove/oven. I thought I’d love the smooth top, but I don’t. I wish when I’d replaced my old one that I’d just upgraded to gas. Oh well!

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12 Christin February 5, 2008 at 2:44 pm

DARN, I can’t view the video at work! I’ll hafta check it out when i get home…it sounds great from the response! :)

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13 the husband February 5, 2008 at 2:55 pm

Haha Kelly, we’ve both said to each other how we say “um” too much when we speak – it’s a hard habit to break!

NCCarter, I’m not crazy about our oven either for the same reason. Gas makes it so much easier to control temp. Still I guess this is a greener choice!

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14 Leah February 5, 2008 at 3:04 pm

Great video! I love watching them because it helps so much more when trying to figure out how to prepare these meals! I was telling my bf about it tonight when he got home – haha so I am def going to try it! I also watched your other video on the vegetable frittata and I can’t wait to try that as well. Thanks for these :)

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15 Danielle February 5, 2008 at 3:10 pm

Wonderful video I cannot wait to try it out myself! Would you recommend any other veggies additions? or do you think it was perfect the way it was?

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16 Another Kelly February 5, 2008 at 3:44 pm

The great thing about parchment cooking is that it’s pretty flexible. Since you are basically steaming food most anything that comes out well in a steamer will work well for parchment cooking. That said, everything needs to cook at about the same rate so I try to chop everything up into similar sized pieces and pick things that I know will take roughly the same amount of time to cook.

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17 Kelly February 5, 2008 at 4:11 pm

Kath- “Um” is such a hard habit to break. The great thing for you is that you are already a good speaker so if that is the only thing you need to practice you are all set! :) Here is to many more fabulous videos from KERF Productions…

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18 Ally February 5, 2008 at 4:47 pm

Off the subject a little haha…
I love to workout in the morning, however I don’t drink coffee. I have found that during my period when I take midol or something like that (which contains caffiene) that i feel alot better during my workout. I prefer not to drink anything besides a little water before my workout. So i guess my question is-is it bad for me to take this medicine daily before my workouts? or is it harmless?? Is there anything else I can take that will have the same effect?

Thanks guys

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19 Kath February 5, 2008 at 4:55 pm

Danielle,
I don’t think the carrots were a great addition. Zuccchini and mushrooms would be even better! I do think it’s nice to have a leafy wilted green on the bottom.

Ally,
I really have no idea, but I have read that caffeine before workouts helps people workout harder and longer, so it makes sense. Goalie??

Kath

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20 Katschi February 5, 2008 at 5:14 pm

This. Looks. So. Goooood!
Kath, you are my food inspiration and I absolutely love the pictures. Such healthy, fresh looking food. Do you find yourself styling your food because you know you’ll post the pics?
I always look forward to visiting every day.

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21 goalie30 February 5, 2008 at 7:08 pm

Amy:
I know you shouldn’t cut up raw meats on a cutting board and then chop your veggies on the same board without washing it down, but I’ve seen several recipes besides the one that Kath made where the fish and veggies are cooked together like this without it being a source of transmission for bacteria. It’s probably because when you cook raw meat/fish and veggies together, you are cooking them at a high enough temperature it kills any bacteria in the meats. As long as the meat/fish juices are running clear when you’re cooking veggies with it, I don’t see any harm in doing this. I just wouldn’t eat fresh veggies after chopping them with a knife used to cut the raw meat!

Ally,
I have read from several sources, including “Runner’s World”, at one point, that a reasonable amount of caffeine prior to exercise can improve performance! I think one of the studies I saw involved long distance bicyclist and they drank a cup or two of coffee (the other group only drank water I think) before their 1-2 hour ride, and the cyclists who drank the coffee biked harder and faster for a longer period of time than the cyclists who didn’t have the caffeine in their systems. I don’t think you should pop Midol before every workout, because it also has anti-inflammatories in it, and it’s not really safe to take a lot of that before working out since it can strain the liver/kidneys, but you can get similar results by having a cup of coffee, or caffeinated tea, or I’ve even heard of some athletes (long distance) drinking flat Coke/Pepsi before/during their long runs/bikes! Just don’t over do it, too much caffeine can lead to palpitations/heart racing and elevated blood pressure.

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22 Kath February 5, 2008 at 7:17 pm

Katschi,
Yes, I’ve become much more interested in food styling! I’m always trying to come up with new shots and angles. Unfortunately I have to wait to take my first bite until all the photos are done!

Kath

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23 Kelly January 14, 2010 at 10:29 pm

I can’t stop watching your videos! I especially love this one and the last little bit “Oh, excuse me I’m just taking photographs of my food!” Love it:) I am definitely making this soon. Thank you!

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24 Lara July 17, 2011 at 1:10 pm

Kath,
Thanks for the wonderful video!! Tried it today with salmon (doubled the baking time as my fillets were thicker), veg, and only olive oil as dressing – so, so delicious! My husband loved it too (and he usually hates anything looking too “healthy”). Would have thought it was too complicated for me to try out had I not watched the video, so thanks a lot!
By the way, if I were to double the recipe, would I need to increase the baking time by a lot or just a few mins?
Lara

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25 KathEats July 17, 2011 at 3:37 pm

Glad it was helpful! You’d probably only need to increase by a few minutes, if any at all.

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26 Cory September 8, 2011 at 9:52 pm

Have you done this recipie with salmon? That is one of my favorite fishes! How long would you cook the salmon in the parchment paper, and what veggies would you recommend with it? Thanks for the terrific videos! And screw saying um; it’s easy for people not on camera to criticize isn’t it? :)

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27 Lara January 11, 2012 at 3:59 pm

Hi Kath!
I’ve already commented somewhere above that I LOVE this recipe! The fish and vegetables always taste so clean and yummy!! We’ve done it with salmon many times, and today I’ve tried it with codfish with the dressing you recommended for your tilapia version. It was great, although I didn’t taste the sauce that much – perhaps I need to use more?
Keep this lovely blog going Kath – I’ve been reading for a bit more than a year, and it’s encouraged me to try many new things. I look forward to reading your posts everyday! You make everything sound so simple (which is great for me – I haven’t been cooking for long!).

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28 KathEats January 11, 2012 at 4:01 pm

Thanks Lara!! Glad you like it – I need to do this recipe again soon! Yes, use more sauce :)

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