Orange Tilapia in Parchment Recipe
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Orange Tilapia in Parchment Recipe

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4.5 9 8
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Sweet orange juice and spicy cayenne pepper give this no-fuss dish fabulous flavor. A bonus? Cleanup is a breeze! Tiffany Diebold — Nashville, Tennessee
TOTAL TIME: Prep/Total Time: 30 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings


  • 1/4 cup orange juice
  • 4 teaspoons grated orange peel
  • 1/4 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon pepper
  • 4 tilapia fillets (6 ounces each)
  • 1/2 cup julienned carrot
  • 1/2 cup julienned zucchini

Nutritional Facts

1 each: 158 calories, 2g fat (1g saturated fat), 83mg cholesterol, 220mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 32g protein Diabetic Exchanges: 5 lean meat.


  1. Preheat oven to 450°. In a small bowl, combine first five ingredients; set aside. Cut parchment paper or heavy-duty foil into four 18x12-in. lengths; place a fish fillet on each. Top with carrot and zucchini; drizzle with orange juice mixture.
  2. Fold parchment paper over fish. Working from bottom inside corner, fold up about 3/4 in. of the paper and crimp both layers to seal. Repeat, folding edges up and crimping, until a half-moon-shaped packet is formed. Repeat for remaining packets. Place on baking sheets.
  3. Bake 12-15 minutes or until fish flakes easily with a fork. Open packets carefully to allow steam to escape. Yield: 4 servings.
Originally published as Orange Tilapia in Parchment in Healthy Cooking February/March 2010, p47

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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angcy 211297
Reviewed May. 19, 2012

"This recipe is too bland for our family. I will use this recipe again because the flavor of the fish is good, but I will also make a side serving of sweet and sour sauce to go with it and serve it with rice."

JennyLinnW 102098
Reviewed Dec. 21, 2010

"Made per recipe = FABULOUS. Wouldn't change a thing."

Rosik 145654
Reviewed Aug. 29, 2010

"Just received recipe. Sounds like a fantastic recipe. Will definitely make this many times if this works out very tasty."

Rosik 185368
Reviewed Aug. 29, 2010

"Just received recipe. Will try it first."

dboat 173456
Reviewed Apr. 17, 2010

"I loved it just as the recipe is written. Then I tried it again, substituting 1/2 lemon juice/1/2 dry white wine for the orange juice, dill weed for the cayenne pepper, and lemon peel for the orange peel. Also delicious. I can imagine many variations on this basic technique."

sn00py1 185367
Reviewed Mar. 6, 2010

"This was very good. I used broccoli in place of the zucchini. My husband said this is a keeper."

pattyberg 188163
Reviewed Feb. 11, 2010

"This is a great recipe!"

acarcone 187809
Reviewed Feb. 10, 2010

"Delicious & filling. My husband loved the kick the pepper gives it. I was out of oranges so I used grapefruit peel instead."

txoldham 169894
Reviewed Jan. 23, 2010

"Very good. Next time I think I will add a little more cayenne pepper. I might add some small pieces of potato."

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