Tilapia en Papillote is a delightful French cooking method where tilapia fillets are baked in parchment paper, sealing in moisture and flavors. This technique results in tender, flaky fish infused with the essence of fresh herbs, vegetables, and a hint of lemon.
Ingredients
• 🐟 2 tilapia fillets
• 🍋 1 lemon, thinly sliced
• 🍅 1 small tomato, diced
• 🧅 ½ small red onion, thinly sliced
• 🥕 1 small carrot, julienned
• 🥒 ½ zucchini, julienned
• 🌿 Fresh parsley or dill sprigs
• 🧂 Salt and black pepper, to taste
• 🫒 2 tablespoons olive oil
• 🍷 2 tablespoons white wine (optional)
• 🥄 1 teaspoon capers (optional)
Equipment
• Parchment paper or aluminum foil
• Baking sheet
• Knife and cutting board
Prep Time
15 minutes
Cook Time
15 minutes
Calories & Macros (per serving)
• Calories: 250
• Protein: 30g
• Carbohydrates: 8g
• Fat: 10g
Instructions
1. Preheat the Oven
o Preheat your oven to 400°F (200°C).
2. Prepare the Parchment Paper
o Cut two large pieces of parchment paper or aluminum foil, each about 15 inches long.
3. Assemble the Packets
o Place a tilapia fillet in the center of each parchment piece.
o Season the fish with salt and black pepper.
o Arrange lemon slices, diced tomatoes, red onion slices, carrot, and zucchini evenly over each fillet.
o Add a few sprigs of fresh parsley or dill on top.
o Drizzle each fillet with 1 tablespoon of olive oil and 1 tablespoon of white wine (if using).
o Sprinkle capers over the top (if using).
4. Seal the Packets
o Fold the parchment paper edges over the fish and vegetables, crimping the edges tightly to seal and create a packet.
o Ensure there are no gaps for steam to escape.
5. Bake
o Place the packets on a baking sheet.
o Bake in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork.
6. Serve
o Carefully open the packets, being cautious of the hot steam.
o Transfer the fish and vegetables to a plate, pouring any accumulated juices over the top.
o Serve immediately.
Cooking and Serving Tips
• Vegetable Variations: Feel free to substitute or add other thinly sliced vegetables like bell peppers, asparagus, or spinach.
• Flavor Enhancements: For added flavor, sprinkle minced garlic or a pinch of red pepper flakes over the fish before sealing the packets.
• Serving Suggestions: Pair with a side of steamed rice, quinoa, or a fresh green salad to complete the meal.
Enjoy this light and flavorful Tilapia en Papillote, a perfect dish for a healthy and delicious dinner!