Thursday, May 8, 2008
Baked Paper-Wrapped Tilapia and Cabbage Cakes
Recipe for Cabbage Cakes adapted from Almost Vegetarian by Diana Shaw
Makes 6 pancakes
3 cups loosely packed thinly shredded green or red cabbage
1/4 cup egg substitute
1 tbsp nonfat half-and-half
2 tbsp Fage 0% Greek Yogurt
2 tbsp whole wheat flour
1 clove garlic, chopped
1/4 cup minced chives (I left these out because I didn't have chives)
mixed greens, to serve
Steam the cabbage on the stove top or in a microwave. Drain well in a colander.
In a mixing bowl, beat together the egg substitute, half-and-half, yogurt, and flour. Stir in the cabbage, garlic, and chives.
Heat a nonstick griddle (lightly greased if foods tend to stick to yours anyway) over medium heat. When hot, give the batter a stir and drop 1/4 cup of batter for each cake onto the griddle, cooking up to 4 at a time.
Cook until bubbles form on the surface, and the cake has browned underneath, about 5 minutes. Using a plastic spatula, turn to brown the other side, 3 to 4 minutes more.
Repeat, stirring the batter before dropping it onto the griddle, until you've used up all of the batter. Transfer to a warm plate and serve right away, together with mixed greens.
Nutrition Facts (per serving - 2 pancakes):
Total Fat: 0 g
Protein: 8 g
Carbs: 16 g
I would call this Tilapia en Papilotte but it just makes it sound too fancy! Haha.
Recipe inspired by the amazing baked tilapia I had at Sharon L.'s place.
Makes 2 servings
Baked Paper-Wrapped Tilapia
2 medium tilapia fillets (about 5-6 oz)
juice of 1 lemon
2 tsp capers, drained
10 cherry tomatoes, sliced
salt and pepper to taste
Preheat oven to 420 degrees.
For each portion -
Fold a 12-inch square of baking parchment in half diagonally and crease the corners. Grease the parchment with baking spray. Arrange one portion of tilapia fillet on one side of the paper.
Sprinkle Italian seasoning over the fish and add salt and cracked black pepper as desired. Arrange half the sliced cherry tomatoes and sprinkle one teaspoon of capers over the fish. Drizzle lemon juice over.
Fold the other side of the paper over the fish and seal the package into a half oval with a series of creases, starting with one corner and finishing with a twist at the opposite end. Repeat for the remaining portions.
Bake the packages on a sheet pan until the paper is browned and puffy, 10-12 minutes. To serve, slit open each package and slide the contents, out onto a plate; or serve in the paper, letting each diner cut open his own.
Nutrition Facts (per serving):
Total Fat: 6 g
Protein: 40 g
Carbs: 6 g