Tilapia En Papillote
Elevate your weeknight dinner game with this vibrant and healthy recipe for **Tilapia En Papillote**, a delightful dish that combines tender tilapia fillets with a medley of fresh vegetables, all sealed in parchment paper for an aromatic and nutrient-packed meal. This French-inspired cooking technique allows the fish and julienned zucchini, carrots, red bell peppers, and cherry tomatoes to steam to perfection, locking in moisture and flavor. Hints of garlic, fresh parsley, and a splash of lemon bring zesty brightness, while a drizzle of olive oil ties everything together. Ready in just 35 minutes, this oven-baked tilapia recipe is ideal for impressing guests or enjoying an elegant, easy-to-clean-up meal at home. Perfect for seafood lovers and health-conscious foodies alike, this beautiful dish pairs wonderfully with crusty bread, rice, or a crisp side salad.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 medium Zucchini
- 1 medium Carrot
- 1 medium Red bell pepper
- 1 cup Cherry tomatoes
- 2 cloves Garlic
- 2 tablespoons Fresh parsley
- 1 whole Lemon
- 4 teaspoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 sheets Parchment paper sheets
Instructions
Preheat your oven to 400°F (200°C).
Cut the zucchini, carrot, and red bell pepper into thin strips (julienne-style). Halve the cherry tomatoes and mince the garlic cloves.
Cut four large sheets of parchment paper (approximately 12x16 inches each) and fold them in half. Then reopen to create a crease in the center.
Place one tilapia fillet on one side of the crease on each parchment sheet.
Season each fillet with a pinch of salt and black pepper.
Top each tilapia fillet with an even portion of zucchini, carrot, red bell pepper, cherry tomatoes, and minced garlic.
Sprinkle 1/2 tablespoon of fresh parsley over each packet and drizzle 1 teaspoon of olive oil over the top of each set of ingredients.
Cut the lemon into quarters and squeeze a small amount of juice over each fillet and its vegetables. Reserve the remaining lemon slices for garnish.
Fold the other half of the parchment paper over the fish and vegetables. Crimp the edges tightly in small folds to seal the packets completely, forming a half-moon shape.
Place the sealed packets onto a baking sheet and bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Carefully remove the packets from the oven and transfer them to individual plates. Allow each person to open their parchment paper at the table for a dramatic presentation.
Serve warm with additional lemon wedges for squeezing, if desired.
Nutrition Facts
Calories |
179 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 556 mg | 24% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 4.7 g | ||
| Protein | 22.1 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 43 mg | 3% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 693 mg | 15% | |
*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.
