Parchment-Baked Tilapia

This simple and healthy dish is perfect for a quick weeknight dinner. Baking the fish in parchment keeps it moist and flavorful with minimal cleanup.

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TIME55 min

SERVINGS4

RATING5.0 / 5

01 / WHAT YOU NEED

Ingredients

1 stick unsalted butter, softened 1 tablespoon basil pesto 7 sheets parchment paper 2 medium red potatoes, cut into thin strips 1 yellow squash, cut into thin strips 1 yellow onion, diced 2 tablespoons olive oil 6 tilapia fillets 1 pinch sea salt and ground black pepper to taste 6 tablespoons white wine

02 / HOW TO MAKE IT

Let's cook.

Step 1

Start by mixing the butter and basil together until they’re well combined. Scoop the mixture onto a piece of parchment paper and roll it up tightly into a log. Pop it in the fridge for at least 4 hours to firm up.

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Step 2

When you’re ready, preheat your oven to 350°F (175°C). Toss the potatoes, squash, and onion together in a bowl.

03

Step 3

Cut your parchment paper into 15-inch squares, then fold each one in half and trim the edges to form a neat semi-circle. Unfold them and pile some of the veggie mix onto one half of each circle.

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Step 4

Drizzle a teaspoon of olive oil over each tilapia fillet, then season with salt and pepper. Lay the fillets over the veggies and add a little more salt and pepper on top. Place a couple of slices of the chilled pesto butter on each fillet, and pour a tablespoon of white wine over everything.

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Step 5

Fold the empty side of the parchment over the fish and veggies like a quesadilla, then twist and seal the edges tightly to lock everything in. Transfer these packets to a baking sheet.

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Step 6

Bake in the oven for about 20 minutes, or until the tilapia flakes easily when you test it with a fork. Carefully open the parchment packets and serve right away.

03 / EXTRA DETAILS

Good to know.

Cook's tip

- Make sure to seal the parchment packet well to trap steam and keep the fish tender.
- Use fresh herbs and lemon slices inside the packet for extra aroma and brightness.
- Avoid overcooking; fish should be opaque and flake easily when done.

Why you’ll love it

This dish is light and healthy, making it perfect for a quick weeknight meal. Baking in parchment keeps the fish moist and flavorful without added fat. Plus, cleanup is easy since the fish cooks right in the paper.

Serving ideas

Serve with a side of steamed vegetables or a fresh green salad for a balanced meal. A scoop of rice or quinoa can add some heartiness without overpowering the delicate flavors of the fish.

Storage & leftovers

Store any leftovers in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or microwave to keep the fish tender and avoid drying it out.