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.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Cut 4 large sheets of parchment paper, each large enough to create a pouch around a tilapia fillet and vegetables.

Step 3

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.

Step 4

Pat the tilapia fillets dry with a paper towel and season both sides with a pinch of salt and black pepper.

Step 5

Slice the lemon into thin rounds and set aside.

Step 6

Lay out one sheet of parchment paper on a flat surface. Drizzle about 1/2 tablespoon of olive oil in the center.

Step 7

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.

Step 8

Drizzle another 1/2 tablespoon of olive oil over the vegetables and fish, and lay 2 slices of lemon on top for added flavor.

Step 9

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.

Step 10

Repeat with the remaining fillets and vegetables to create 4 pouches in total.

Step 11

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.

Step 12

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

Serving size	988.8 grams (988.8g)

Amount per serving	% Daily Value*
Calories	1057

Total Fat 54.20g	69%
Saturated Fat 10.80g	54%
Polyunsaturated Fat 4.20g
Cholesterol 228mg	76%
Sodium 4504mg	196%
Total Carbohydrate 36.70g	13%
Dietary Fiber 8.20g	29%
Total Sugars 22.70g
Protein 109.80g	220%

Vitamin D 0IU	0%
Calcium 164mg	13%
Iron 5mg	29%
Potassium 2766mg	59%

*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.

Source of Calories

Fat: 45.4%

Protein: 40.9%

Carbs: 13.7%