17 Day Diet Baked Tilapia Packets

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Baked tilapia packets

These baked tilapia packets will help you kick-up your seafood repertoire. With recent attention focused on the high contamination levels of some types of fish, farm tilapia is a toxin-free and environmentally friendly alternative.

Tilapia is a freshwater white fish with edible skin and a mild taste. It’s very low in fat: a 6-ounce serving contains less than 3 grams!

And, because it’s digested quickly, it is a great whole-food protein source to eat before or after workouts.

You can also substitute your favorite white, flaky fish. That’s what makes this recipe so good. If you fish, or go on a beach vacation, this recipe will make your “catch” the star of your meal.

Baked tilapia packets

Baked Tilapia Packets - 17 Day Diet

Any thin, white fleshed fish fillet will work; cod, grouper, snapper, sea bass and so on. Pick your favorite type of fish and you can whip up this dish in about 30 minutes. Serve it up in the packets for a fun presentation.
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Course: Dinner
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4 servings
Author: Dr. Mike Moreno


  • 4 16- inch sheets of aluminum foil
  • 4 16-inch sheets of parchment paper
  • 4 4-ounce skinless tilapia fillets or your favorite white fish
  • 2 medium red bell peppers, chopped
  • 1 pound broccoli florets, fresh you may use a 10-ounce frozen package
  • 2 tbsp fresh chives, minced or 2 tsps of dried chives
  • 2 tbsp fresh basil, minced or 1 tbsp of dried basil
  • 1 large lemon, quartered or 2 tbsps lemon-juice
  • 1/2 tsp salt


  • Position a rack in the center of the over and preheat to 450°F.
  • Lay the sheets of foil on your work surface; lay the sheets of parchment paper on top of the foil.
  • Place a tilapia fillet in the middle of each piece of parchment paper.
  • Divide the bell peppers, broccoli florets and herbs evenly among each fish serving.
  • Squeeze lemon juice and sprinkle salt over each serving.
  • Seal the packets and crimp the seams on each side. Set all the packets on a large baking sheet.
  • Bake for 15 minutes. Remove the baking sheet from the over and let stand at room temperature for 5 minutes.
  • To serve, transfer each packet to a plate and let everyone open their own - or you can open each packet and transfer the contents to nice big bowls.


  • Jazz it up by adding your favorite dried herb combination.
  • Parchment paper is found next to aluminum foil in the supermarket. We don't recommend cooking acidic foods directly on aluminum foil.
  • Packets are VERY hot. Make sure you open them carefully so that the escaping steam doesn't burn you.
  • You can cook this on a grill too, just 10-12 minutes and let sit for 5 minutes before opening.