Baked Tilapia In Parchment Recipe

directions

Preheat oven to 425 degrees F. Put the dried tomatoes in very hot water.

Wash the fillets off and put aside. Take a piece of parchment paper, fold in half and place open on the counter top. Spread a little oil (1-2 teaspoons) on one side, near the crease, in a spot big enough to cover the fish. Place one fillet on this spot of olive oil.

Chop up the scallions very fine and put about 1 tablespoon on the fish (or about one clove of garlic finely chopped). Coarsely chop the tomatoes and put about 2 tomatoes on the fillet. Sprinkle with salt and pepper. If you have some ginger, chop it up and sprinkle about 1/2 teaspoon on the fillet.

Fold up the parchment around the fish, crimping along the edge. Place on the cookie sheet when done. Repeat for other fillet/s.

Place cookie sheet/s in the oven and cook for about 10-12 minutes, or until the parchment is golden brown. Carefully open the parchment to serve.

nutrition data

112 calories, 1 grams fat, 3 grams carbohydrates, 24 grams protein per serving. This recipe is low in carbs. This recipe is low in fat.

reviews & comments

Guest Foodie REVIEW:
May 26, 2008

Yum! Moist and flavorful. I used both scallions and garlic, as well as the ginger. I also used a bit more olive oil.
KDT REVIEW:
March 19, 2008

The fish was flavorable and very moist. I did make a few changes though. I added a little chopped onion & a small amount of white wine. In a bowl I microwaved the wine, onion, garlic, tomato for about a min. then spread onto fish & baked in the parchment.