Friday, August 28, 2009

Tilapia in Parchment Paper

This is one of my favorite fish recipes and my very own creation! I use tilapia because it is a nice mild, white fish and it's inexpensive. But any white flaky fish will work - like grouper or snapper. The recipe will be for one serving (because I usually just make it for myself), but go ahead and multiply it if you want to feed your family or guests. Just a note: My ingredient amounts are rough estimates as I just generally eyeball it. Use how much you like.


1 Tilapia filet (or any white fish filet)
2 Tbsp. Olive Oil
1 Tbsp. Lemon juice (or 1 half lemon)
3 Tbsp. Dry white wine
1 small clove garlic, sliced thin
1/4 C. chopped fresh tomotos
1/4 C. sliced green pepper
1/4 C. sliced red onion
1/4 C. sliced yellow squash
1/4 C. sliced zucchini
1-2 small red potatoes
salt, pepper to taste


1. Pre-boil the red potatoes, skin on, until tender. Set aside.
2. On cookie sheet, lay out a piece of parchment paper about a foot and a half long. Put the bottom half on the cookie sheet and let the top half lay off the edge.
3. Place fish filet directly on bottom half of parchment paper (on cookie sheet). Leave room at the bottom and sides of the parchment paper to seal it closed.
4. Drizzle with 1 Tbsp. of the olive oil.
5. Put all of the sliced garlic on top and around the fish. Drizzle lemon juice on top.
6. After you have sliced all of the vegetables (again, measurements are rough - use as much or as little veggies as you like), place them all on top and around fish.
7. Cut cooked red potatoes into quarters or bite size pieces and add to dish.
8. Drizzle the remaining Tbsp. olive oil on top of veggies.
9. Pour the 3 Tbsp. white wine on top.
10. Season entire dish to taste with salt and pepper.
11. Fold top half of parchment paper over top and roll up the edges all the way around to seal. (Sometimes I use staples to keep it closed).
12. Place cookie sheet in 350 degree oven and bake for about 30 minutes.
13. Be very careful when opening the parchment paper. I have gotten steam burns from this too many times to count! When you do have it open, the whole thing should just slide right out onto a plate.

Some notes: You can use any veggies you like. Broccoli, snap peas, carrots... whatever you like. Although I will say, the garlic, onions and pepper are what really give the meal it's flavor. Also, if you don't want to use potatoes, another good alternative is to place the entire dish on a bed of steamed rice. Or leave them both out and go carb free! This is one of my favorite home-cooked seafood dinners and it is also so healthy!

1 comment:

Kathi said...

My favorite too! YUM!