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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

Ingredients

  • 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.

Directions

  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.


Reviews for Orange Tilapia in Parchment

AVERAGE RATING
(8)
RATING DISTRIBUTION
5 Star
 (5)
4 Star
 (2)
3 Star
 (1)
2 Star
 (0)
1 Star
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MY REVIEW
angcy User ID: 1160970 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."

MY REVIEW
JennyLinnW User ID: 5716432 102098
Reviewed Dec. 21, 2010

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

MY REVIEW
Rosik User ID: 4312415 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."

MY REVIEW
Rosik User ID: 4312415 185368
Reviewed Aug. 29, 2010

"Just received recipe. Will try it first."

MY REVIEW
dboat User ID: 3298235 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."

MY REVIEW
sn00py1 User ID: 4946449 185367
Reviewed Mar. 6, 2010

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

MY REVIEW
pattyberg User ID: 4867484 188163
Reviewed Feb. 11, 2010

"This is a great recipe!"

MY REVIEW
acarcone User ID: 4890215 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."

MY REVIEW
txoldham User ID: 2990723 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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