Save Discover the perfect balance of health and flavor with these 300-Calorie Lemon Garlic Tilapia Packets. This recipe uses the gentle power of steam to create tender, flaky fish and crisp green beans, making it a bright and zesty choice for a nutritious dinner with minimal cleanup.
Save The secret to this simple dish is the marinade, which combines fresh lemon juice, olive oil, and minced garlic. When drizzled over the tilapia and vegetables, it creates a savory base that permeates every ingredient during the baking process.
Ingredients
- 4 (4 oz / 115 g each) tilapia fillets, fresh or thawed
- 12 oz (340 g) fresh green beans, trimmed
- 1 small red onion, thinly sliced
- 1 lemon, thinly sliced
- 3 tablespoons fresh lemon juice (from about 1 lemon)
- 2 tablespoons olive oil
- 2 large garlic cloves, minced
- 1 teaspoon dried oregano (or Italian seasoning)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons chopped fresh parsley (optional)
Instructions
- Schritt 1
- Preheat oven to 400°F (200°C).
- Schritt 2
- In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and black pepper.
- Schritt 3
- Lay out 4 large sheets of aluminum foil. Divide green beans evenly among the centers of each sheet. Top green beans with sliced red onion.
- Schritt 4
- Pat tilapia fillets dry. Place one fillet on top of each pile of vegetables.
- Schritt 5
- Drizzle each fillet with the prepared lemon-garlic marinade. Top each fillet with 2–3 lemon slices.
- Schritt 6
- Fold the foil over fish and vegetables, sealing tightly to form a packet. Place packets on a baking sheet.
- Schritt 7
- Bake for 18–20 minutes, until tilapia is opaque and flakes easily with a fork.
- Schritt 8
- Carefully open packets (steam will be hot). Garnish with fresh parsley and serve immediately.
Zusatztipps für die Zubereitung
To ensure your fish is as flavorful as possible, make sure to pat the fillets dry before applying the marinade. When sealing the packets, leave a little space for the steam to circulate, but ensure the edges are sealed tight to prevent the juices from leaking onto the baking sheet.
Varianten und Anpassungen
If tilapia isn't available, you can substitute it with other mild white fish such as cod or sole. For those who enjoy a bit of heat, consider adding a pinch of chili flakes to the lemon-garlic mixture before drizzling it over the fish.
Serviervorschläge
This meal is satisfying on its own, but if you have extra calories to spare, it pairs beautifully with a side of fluffy quinoa or brown rice to soak up the zesty lemon-garlic juices from the foil packets.
Save With its combination of lean protein and fresh vegetables, this easy tilapia dish is a fantastic way to enjoy a restaurant-quality meal at home while staying on track with your health goals.
Recipe FAQ
- → What type of fish works best for this dish?
Tilapia is ideal for its mild flavor and quick cooking, but you can substitute with cod, sole, or similar white fish.
- → How do the foil packets affect cooking?
Sealing ingredients in foil traps steam, gently cooking the fish and vegetables to a moist, tender finish.
- → Can the green beans be replaced with other vegetables?
Yes, vegetables like asparagus or snap peas can be used for a similar texture and flavor profile.
- → Is it possible to add some heat to the marinade?
Adding a pinch of chili flakes or a dash of cayenne pepper adds a gentle spicy kick that complements the lemon and garlic.
- → What is the best way to serve this dish?
Serve the packets immediately after baking, optionally paired with a side of quinoa or brown rice for a wholesome meal.