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Tilapia en Papillote
with miso soy ginger carrots and rice

Active: 20 min Total: 35 min
En papillote simply means cooking in parchment paper and it's my favorite way to cook fish. The fish always comes out juicy and tender. Invite kids to help you make the pockets - it'll definitely make them enjoy the meal more! This miso soy ginger sauce gets stretched across today and Tuesday's meal adding flavor to our veggies and protein. Vegetarians will be making a tofu saute with the same flavor profile but with some extra greens.


Tilapia en Papillote with Miso-Ginger Carrots:
  • Tilapia - 4 fillets
  • Carrots - 1 lb , sliced thinly
  • Cilantro - 1/4 bunch , chopped
  • Homemade miso soy ginger sauce - 1/2 cup ((ingredients listed separately))
  • Parchment paper or tin foil -
  • Lemon - 1/2 , wedges
Rice (1 cup):
  • Rice (brown or white) - 1 cup , uncooked
Miso Soy Ginger Sauce:
  • Ginger - 2 tsp , grated
  • Miso - 2 tsp
  • Water - 2 Tbsp
  • Soy sauce, low-sodium - 2 Tbsp
  • Rice vinegar - 2 Tbsp
  • Brown sugar - 1 tsp
  • Canola or grapeseed oil - 2 Tbsp


  1. Rice - {Double rice if making Tuesday's meal too.} For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, water (use 2:1 ratio for water to rice), and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead)
  2. Tilapia - Rinse and dry fish. Lightly salt and pepper.
  3. Carrots / Cilantro - Prep as directed. For carrots, be sure to slice them as thinly as possible - watch this video for help! (Can be done up to 5 days ahead)
  4. Miso soy ginger sauce - {Double sauce if making Tuesday's meal too.} Grate ginger with a Microplane. Mix together sauce ingredients. If you made enough for Tuesday's dinner, set aside half now so you don't forget and use it all tonight. (Can be done up to 5 days ahead)
  5. Parchment paper or foil - Tear out 4 sheets, about 18" wide. Stack, fold in half, and then cut into angular heart shapes (diagram below or see video). (Can be done anytime before meal)

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  1. Preheat oven to 375F (191C) degrees.
  2. Toss carrots in half of the sauce.
  3. Open up your parchment paper and spoon one serving of carrots onto each of parchment paper (keep filling to one side of the fold). Place fillet over carrots and drizzle with remainder of sauce.
  4. Fold packet closed and make small folds along the open border to form an airtight seal (See diagram below or watch this video). Repeat for all packets.
  5. Place folded pouches onto a baking sheet and bake for 12 minutes to 15 minutes.
  6. Open up your steaming packets of fish and serve with lemon wedges. Enjoy over warm rice! {If you doubled rice for Tuesday's dinner, remember to save half.}



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