Tilapia en Papillote with Herbs & Veggies
This Tilapia en Papillote recipe offers a simple, elegant, and incredibly healthy way to cook fish. By steaming in its own sealed parchment packet with fresh herbs and vegetables, the tilapia remains perfectly moist, flaky, and infused with vibrant flavors.
For 2 servings
Preheat your oven to 400°F (200°C). Prepare two large sheets of parchment paper (about 15x18 inches each) and lay them flat on a baking sheet.
Pat the tilapia fillets dry with paper towels. Season both sides of each fillet with salt and black pepper.
In the center of each parchment paper sheet, place one seasoned tilapia fillet. Arrange half of the thinly sliced zucchini, halved cherry tomatoes, and minced garlic evenly over and around each fillet.
Place a few thin lemon slices on top of the fish and vegetables. Drizzle 1 tablespoon of olive oil over each packet's contents. If using, add 1 tablespoon of dry white wine or vegetable broth to each packet for extra moisture and flavor.
Place one fresh thyme sprig on top of the ingredients in each packet. Bring the two long sides of the parchment paper together over the fish and fold them down several times to create a tight seal. Then, fold and crimp the short ends tightly to form a completely sealed packet, ensuring no steam can escape.
Carefully transfer the baking sheet with the sealed packets to the preheated oven. Bake for 15-20 minutes, or until the packets are puffed up and the fish is cooked through and flakes easily with a fork.
Remove the baking sheet from the oven. Let the packets rest for 1-2 minutes before carefully opening them. Be cautious of the hot steam that will escape.
Gently slide the contents of each parchment packet onto individual plates. Discard the thyme sprigs if desired. Serve immediately, perhaps with an extra squeeze of fresh lemon juice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure a Tight Seal: The success of 'en papillote' relies on trapping steam. Take your time to fold and crimp the parchment paper edges securely to prevent steam from escaping, which could dry out the fish.
- 2Don't Overcrowd: Avoid adding too many vegetables or too large a fish fillet to each packet. Overcrowding can prevent even cooking and make sealing difficult. Stick to the recommended quantities for best results.
- 3Vary Your Veggies: While zucchini and cherry tomatoes are fantastic, feel free to experiment with other quick-cooking vegetables like thinly sliced bell peppers, asparagus spears, green beans, or spinach. Just ensure they are cut small enough to cook in the same time as the fish.
- 4Check for Doneness: The packets will puff up significantly when cooked. To check if the fish is done without opening, gently press on the packet; if it feels firm and the fish flakes easily when pressed, it's ready. If unsure, open one packet carefully to check.
Adapt it for your goals.
Herb & Spice Swap
Substitute thyme with fresh dill, parsley, or a pinch of dried oregano. For a touch of heat, add a few red pepper flakes to the packet before sealing.
Asian InspiredAsian-Inspired
Replace olive oil with sesame oil, add a splash of soy sauce or tamari, a few slices of fresh ginger, and a sprinkle of chopped scallions. Serve with a side of steamed rice.
Other Fish OptionsOther Fish Options
This method works beautifully with other lean white fish like cod, snapper, or halibut. Salmon also cooks well en papillote, though its cooking time might vary slightly.
Why this is on our healthy list.
Lean Protein Source
Tilapia is an excellent source of lean protein, essential for muscle repair, growth, and overall body function, contributing to satiety without excess calories.
Rich in Vitamins and Minerals
The inclusion of zucchini, cherry tomatoes, and garlic provides a good dose of vitamins A and C, potassium, and antioxidants, supporting immune health and reducing inflammation.
Healthy Cooking Method
Cooking 'en papillote' is a fat-efficient method that steams food in its own juices, minimizing the need for added oils and preserving nutrients, making it a heart-healthy choice.
Frequently asked questions
Yes, you can use aluminum foil as an alternative to parchment paper. It will also create a sealed packet that traps steam. However, parchment paper is generally preferred for 'en papillote' as it prevents any metallic taste and is non-stick, making it easier to serve.
