Baked Tilapia with Veggies in Foil Recipe: Easy, Healthy, Delicious

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Baked Tilapia with Veggies in Foil RecipeBaked Tilapia with Veggies in Foil is a delightful and healthy dish that combines the mild flavor of tilapia with the vibrant tastes of fresh vegetables. This recipe is incredibly versatile and can be easily customized to suit your taste preferences. Cooking tilapia in foil packets helps lock in the flavors and moisture, resulting in a tender and delicious meal. Whether you’re preparing a quick weeknight dinner or hosting a special occasion, this recipe is sure to impress.

Ingredients

For the Tilapia:

  • 4 tilapia fillets
  • 2 tablespoons olive oil
  • 1 lemon, thinly sliced
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste

For the Vegetables:

  • 1 cup cherry tomatoes, halved
  • 1 zucchini, sliced
  • 1 bell pepper, sliced
  • 1 red onion, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons fresh parsley, chopped
  • Salt and pepper to taste

Instructions

Preparation

  1. Preheat Oven: Preheat your oven to 375°F (190°C). If using a grill, preheat to medium-high heat.
  2. Prepare Foil Packets: Cut 4 large pieces of aluminum foil. Place each tilapia fillet in the center of a piece of foil.

Seasoning the Tilapia

  1. Olive Oil and Spices: Drizzle olive oil over each fillet. Sprinkle with smoked paprika, salt, and pepper. Place lemon slices on top of each fillet.

Adding the Vegetables

  1. Prepare Vegetables: In a bowl, combine cherry tomatoes, zucchini, bell pepper, red onion, garlic, parsley, salt, and pepper. Mix well.
  2. Top Tilapia with Vegetables: Divide the vegetable mixture evenly over each tilapia fillet.

Sealing and Baking

  1. Seal Packets: Fold the sides of the foil over the fish and vegetables, sealing the packets well to ensure steam doesn’t escape.
  2. Bake: Place the foil packets on a baking sheet and bake in the preheated oven for 20-25 minutes, or until the tilapia flakes easily with a fork.
    • Alternative Cooking Methods:
      • Grill: Place foil packets on the grill and cook for 10-12 minutes on each side.
      • Air Fryer: Cook packets in an air fryer at 375°F (190°C) for 15-20 minutes.

Serving

  1. Serve: Carefully open the foil packets, allowing the steam to escape. Transfer the tilapia and vegetables to serving plates. Garnish with additional parsley if desired.

Tips and Variations

Tips

  • Prevent Mushy Tilapia: Ensure the oven or grill is fully preheated before cooking. Overcrowding the packets with vegetables can also cause the tilapia to become mushy.
  • Soaking Tilapia: There is no need to soak tilapia before cooking; however, you can pat it dry with paper towels to remove excess moisture.
  • Healthy Benefits: Baked tilapia is low in calories and high in protein. It’s a great option for a healthy meal.

Variations

  • Vegetable Variations: Feel free to swap or add other vegetables such as asparagus, green beans, or carrots.
  • Spice Variations: Experiment with different spices like cumin, chili powder, or Italian seasoning for a different flavor profile.
  • Citrus Variations: Try using lime or orange slices instead of lemon for a unique twist.

Nutritional Information (per serving)

  • Calories: 250
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 10g
  • Fiber: 4g
  • Sodium: 180mg

Conclusion

Baked Tilapia with Veggies in Foil is not only a healthy and flavorful dish but also incredibly easy to prepare. The foil packets ensure that the fish and vegetables are perfectly cooked, retaining their moisture and flavors. Whether you choose to bake, grill, or air fry, this recipe is sure to become a favorite in your household. Don’t forget to share your experiences and any variations you tried in the comments below.

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