Grilled Tilapia Parcels

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Grilled Tilapia Parcels

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Tilapia’s sweet white flesh makes it a perfect “foil” for lemony Souvlaki Marinade in this dinner cooked en papillote. Clean-up’s always a breeze when you cook food using this method.

Tags: Intermediate, 30 mins, Entrées, Pasta & Noodles, Vegetables, Fish, BBQ, Grilling, Marinade, Start Some Sizzle, Low Fat, Omega 3
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 15  minutes
Total: 30 *  minutes

*marinating time=30 minutes

Additional Information

Ingredients

4 tilapia fillet, about 1-1/2 lb (750 g)
1/3 cup (75 mL) PC Marinade - Souvlaki
1 cup (250 mL) PC Memories Of® Marrakech Whole Wheat Couscous
1 cup (250 mL) water
1/2 cup (125 mL) grated PC Organics Carrots
3/4 tsp (4 mL) salt
3/4 cup (175 mL) thinly sliced red onion
1 pint (550 mL) cherry tomatoes, cut in half
2 tbsp (25 mL) chopped fresh parsley

Instructions

  1. Place tilapia fillets in glass baking dish. Add marinade; turn fillets to coat. Cover with plastic wrap and place in refrigerator for 30 minutes or up to 2 hours.
  2. Preheat barbecue to high heat.
  3. In bowl, stir together couscous, water, carrots and salt.
  4. Measure four 15-inch (37 cm) lengths of heavy duty foil. Place flat on work surface. Divide couscous mixture among foil pieces, placing about 1/2 cup (125 mL) on each piece of foil just to one side of centre point. Sprinkle evenly with sliced onion. Place one tilapia fillet on top of each couscous mixture-onion pile and top with any excess marinade left in baking dish. Scatter cherry tomatoes on top of and around tilapia. Fold bare half of foil up and over tilapia mixture. Fold up and pinch the edge of double foil layer together tightly to enclose tilapia and couscous so no steam will escape. Parcels will look like the letter D. Place packages on rimmed baking sheet to transport to barbecue.
  5. Place foil packages directly on grill, pinched edge facing up. Close lid. Cook for 20 minutes. 
  6. Transfer packages to plates. Using sharp knife, cut an X on top of each parcel. Open carefully to expose fish and couscous. Sprinkle with parsley. Serve immediately.

Chef's Tips

Substitute another white fish such as sole or pickerel for the tilapia.

Be sure to use heavy duty foil or the contents will burn to the inside of the foil packets. If you do not have heavy-duty-foil, use a double thickness of regular foil.

Nutritional Information
Per serving
Calories 370 Cal
Fat 9 g
Omega-3 Polyunsaturates 0.8 g
Sodium 730 mg
Carbohydrate 39 g
Fibre 4 g
Protein 34 g

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