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Orange Tilapia in Parchment

 Orange Tilapia in Parchment
Sweet orange juice and spicy cayenne pepper give this no-fuss dish fabulous flavor. A bonus? Cleanup is a breeze! Tiffany Diebold — Nashville, Tennessee
4 ServingsPrep/Total Time: 30 min.


  • 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


  • 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.
  • 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.
  • Bake 12-15 minutes or until fish flakes easily with a fork. Open
  • packets carefully to allow steam to escape. Yield: 4 servings.
Nutritional Facts: 1 packet equals 158 calories, 2 g fat (1 g saturated fat), 83 mg cholesterol, 220 mg sodium,

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Orange Tilapia in Parchment (continued)

Nutritional Facts: 4 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchange: 5 lean meat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.