Imagine a dish so simple yet so incredibly delicious that it transforms your weeknight dinner into a gourmet experience. This Baked Tilapia in Parchment is not just a recipe—it's a culinary adventure that brings the fresh, vibrant flavors of the Mediterranean straight to your kitchen. With minimal prep time and maximum flavor, this dish proves that elegant cooking doesn't have to be complicated.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Mediterranean
Serves: 2 servings
Ingredients
- 2 tilapia fillets
- 1 lemon, sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat your oven to 400°F (200°C). This ensures that the tilapia cooks evenly and develops a nice texture.
- Prepare two pieces of parchment paper, each large enough to hold one tilapia fillet and allow for folding over. You can also use aluminum foil if parchment is not available.
- Place each tilapia fillet in the center of a piece of parchment paper. Make sure there is enough space around the fillet to fold the parchment over it.
- Drizzle 1 tablespoon of olive oil over each tilapia fillet, ensuring they are well coated for flavor and moisture.
- Sprinkle 1/2 teaspoon of dried oregano over each fillet, followed by a pinch of salt and pepper to taste. This will enhance the Mediterranean flavor profile.
- Place a few lemon slices on top of each fillet. The lemon will infuse the fish with a bright, fresh flavor as it bakes.
- Fold the parchment paper over the fillets, creating a sealed packet. Start by folding the edges of the parchment over the fish, then fold the ends to secure it tightly. This will trap steam and keep the fish moist.
- Place the parchment packets on a baking sheet and transfer them to the preheated oven.
- Bake the tilapia for 15 minutes, or until the fish flakes easily with a fork and is opaque throughout. The cooking time may vary slightly depending on the thickness of the fillets.
- Once cooked, carefully remove the baking sheet from the oven. Allow the packets to rest for a couple of minutes before opening to avoid steam burns.
- Open the parchment packets carefully, allowing the steam to escape. Transfer the tilapia fillets to serving plates.
- Garnish with fresh parsley for a pop of color and added flavor. Serve immediately, perhaps with a side of roasted vegetables or a light salad.
Tips
- Choose Fresh Fish: Always select the freshest tilapia fillets for the best flavor and texture. Look for fillets that are firm and have a clean, mild smell.
- Parchment Packet Perfection: When sealing your parchment packets, create tight, overlapping folds to trap steam and ensure the fish stays moist during cooking.
- Seasoning Secret: Don't be afraid to experiment with herbs. While oregano is traditional, you can also try thyme, dill, or a Mediterranean herb blend.
- Lemon Placement: Placing lemon slices directly on the fish helps infuse it with bright, citrusy notes and helps keep the fish tender.
- Avoid Overcooking: Tilapia cooks quickly. Check the fish at the 12-minute mark to prevent it from becoming dry. It's done when it flakes easily with a fork.
- Serving Suggestions: Pair your parchment-baked tilapia with light sides like quinoa, roasted vegetables, or a crisp Greek salad to complete the Mediterranean experience.
Nutrition Facts
Calories: 240kcal
Carbohydrates: 4g
Protein: 35g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 60mg
