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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.