Nutrition: 299 Calories | 7.3g Net Carbs | 33.6g Protein
Delicately seasoned Baked Tilapia in Foil, served with lemon dill cauliflower rice and lemon coleslaw on the side. A quick and easy week night meal.
I really enjoy fish. It’s something I inherited from my dad. I try to keep fish in our regular meal rotation. Tilapia is a delicious, mild flavored fish. So, it’s a great fish to start with it you’ve never had fish before. Even guests who aren’t fish-people enjoy this recipe. I’ve been baking my tilapia is foil for years. I experiment with new recipes, but this is always my go-to. It never fails me.
Preparing the Tilapia
This recipe for baked tilapia in foil it so simple. First, lay out a large piece of foil on a baking sheet. Drizzle the foil with a little olive oil and lay your tilapia filets on top. Second, drizzle the top of the filets with more olive oil. Then, season the tilapia filets with salt and pepper. Next, take a whole lemon and cut 2 or 3 slices out of the middle. Put the slices on top of the tilapia. Squeeze the juice out of the remaining lemon sections, over the top of the tilapia filets. You can also skip the slices and just squeeze all the lemon juice over the tilapia.
Make a Foil Packet
Once you’re done seasoning the fish, it’s time to create a foil packet. Simply take a second piece of foil, about the same size as the first, and lay it on top of the fish. Hold the edges of both pieces of foil together and start rolling toward the center. Fold all the edges over at least two or three times to seal the packet. This will hold all the steam in. When the fish are done cooking, the packet will be really puffed up (like the second picture). Another fun way to make baked tilapia in foil, is to make individual packets for each filet. Then, serve the whole packet on each plate. Bake the tilapia at 425º for 20 minutes.
Lemon Dill Cauliflower Rice
While the fish is baking, make some seasoned cauliflower rice to go on the side. To complement to fish, flavor the cauliflower rice with lemon pepper and dried dill. First, get some butter melted in a sauté pan. Add in the cauliflower rice. It’s fine if the rice is frozen. Finally, add in the seasonings and stir it all together. Continue stirring occasionally for 8-10 minutes until the cauliflower rice is cooked through. If you like flavored cauliflower rice, you might also like Coconut Ginger Cauliflower Rice.
Coleslaw with Lemon and Olive Oil
To finish out your meal, whip up a quick coleslaw. Coleslaw is always a good complement to fish. You can go the traditional route by dressing your coleslaw with mayonnaise and vinegar, or try something new. This lemon coleslaw is one of our favorites. All the kids will eat it (and I can’t say that about everything). To make my coleslaw really quick, I like to chop up the cabbage in a food processor. Of course, you can always use a knife too.
Once all of your cabbage is cut up, add it to a mixing bowl. Next, add the zest of a whole lemon. Juice only half of the lemon and add it to the bowl. Finally, add olive oil and a little salt. Mix it all together and do a taste test. Adjust the dressing as necessary. Let your fresh lemon coleslaw rest while the rest of the dinner finishes cooking. If you like this lemon coleslaw you might also like Lime and Cilantro Coleslaw.
Once the baked tilapia in foil is finished, take it out of the oven. Carefully open the foil packet. Remember it’s full of steam. It works best to cut open the top layer of foil with kitchen scissors or a knife, instead of trying to unroll the edges. If you made individual packets, have them cut and ready for you guests to open. Serve your delicately seasoned tilapia with the cauliflower rice and coleslaw on the side. Enjoy.
Easy Baked Tilapia in Foil with Cauliflower Rice and Coleslaw
Delicately seasoned Baked Tilapia in Foil, served with lemon dill cauliflower rice and lemon coleslaw on the side. A quick and easy week night meal.
Total Time: 25 min
Prep Time: 5 min
Cook Time: 20 min
Ingredients
- 6 Tilapia Filets (about 1.5 lbs), Thawed
- 2 Tbsp Olive Oil
- 2 Lemons
- Salt and Pepper to Taste
- 4 Cups Frozen Cauliflower Rice
- 2 Tbsp Butter
- 2 tsp Lemon Pepper
- 1 tsp Dried Dill
- 2-3 Cups Green Cabbage
Directions
- Pre-heat the oven to 425º. Line a baking sheet with foil. Drizzle the foil with 1/2 of a tablespoon of olive oil, and then place the tilapia filets on top.
- Drizzle the tilapia filets with 1/2 of a tablespoon of olive oil and season with salt a pepper. Cut one lemon in half and cut 2-3 whole slices out of the middle. Place the lemon slices on top of the tilapia. Take the remaining cut lemon and squeeze the lemon juice over the tilapia.
- Place a second piece of foil on top of the tilapia. Hold the edges of both pieces of foil together and roll up on all four sides to create a secure foil packet. Bake the tilapia for 20 minutes.
- While the tilapia is baking, heat a sauté pan on the stove over medium heat. Add the butter to the pan. Once the butter has melted, add the cauliflower rice, lemon pepper and dried dill. Mix everything together. Cook, stirring occasionally, for 8-10 minutes until the cauliflower is cooked through.
- After the cauliflower has started cooking, finely mince the cabbage or process in the food processor. Add the cut cabbage to a bowl along with the zest of one whole lemon. After zesting the lemon, cut it in half and add the juice from half the lemon to the bowl with the cabbage. Add 1 tablespoon olive oil and salt to taste. Stir the lemon coleslaw together and let it sit until the fish and cauliflower rice are done.
- Once the tilapia filets have finished baking, remove them from the oven. Carefully open the foil packet (there will be steam). It’s easiest just to cut open the top piece of foil. Serve the baked tilapia with cauliflower rice and lemon coleslaw on the side.
Nutrition:
Yield: 4 servings
Amount Per Serving: Calories: 299, Total Fat: 15.9g, Saturated Fat: 5.3g, Cholesterol: 98.1mg, Sodium: 765.3mg, Carbohydrates: 11.7g, Fiber 4.4g, Sugars: 5g, Protein 33.6g
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