Baked Wrapped Tilapia
Delight your taste buds with this vibrant and healthy Baked Wrapped Tilapia recipe, a perfect balance of fresh flavors and ease of preparation. Each tender tilapia fillet is nestled in a parchment paper pouch alongside crisp zucchini, carrots, and juicy cherry tomatoes, seasoned with garlic, parsley, and a zesty kick of lemon slices. This oven-baked dish locks in moisture and flavor, creating a gourmet meal that’s as visually appealing as it is delicious. Ready in just 35 minutes, this recipe offers a quick and nutritious dinner option packed with lean protein and wholesome vegetables. Serve it straight out of the parchment for an elegant, mess-free presentation that will impress family and guests alike.
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 whole Lemon
- 3 cloves Garlic
- 3 tablespoons Olive oil
- 1 medium Zucchini
- 1 medium Carrot
- 12 pieces Cherry tomatoes
- 2 tablespoons Fresh parsley
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 4 sheets Parchment paper
Instructions
Preheat your oven to 375°F (190°C).
Cut 4 large sheets of parchment paper, each large enough to create a pouch around a tilapia fillet and vegetables.
Slice the zucchini and carrot into thin strips using a mandoline or a sharp knife. Halve the cherry tomatoes. Finely chop the garlic and parsley.
Pat the tilapia fillets dry with a paper towel and season both sides with a pinch of salt and black pepper.
Slice the lemon into thin rounds and set aside.
Lay out one sheet of parchment paper on a flat surface. Drizzle about 1/2 tablespoon of olive oil in the center.
Place a tilapia fillet on the oiled spot, and top with a few slices of zucchini and carrot, 3 cherry tomatoes, 1 sliced clove of garlic, and fresh parsley.
Drizzle another 1/2 tablespoon of olive oil over the vegetables and fish, and lay 2 slices of lemon on top for added flavor.
Fold the parchment paper by bringing the opposite edges together and rolling them down tightly toward the fish to create a seal. Then fold the ends under to form a secure pouch.
Repeat with the remaining fillets and vegetables to create 4 pouches in total.
Place the pouches on a baking sheet and bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.
Carefully open the parchment pouches (watch out for hot steam) and serve the tilapia with the cooked vegetables on a plate. Garnish with extra parsley if desired.
Nutrition Facts
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.2 g | 16% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 557 mg | 24% | |
| Total Carbohydrate | 8.8 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.7 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 665 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
