Baked Tilapia in Parchment

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 182.6
  • Total Fat: 2.1 g
  • Cholesterol: 48.1 mg
  • Sodium: 213.9 mg
  • Total Carbs: 24.0 g
  • Dietary Fiber: 6.3 g
  • Protein: 22.6 g

View full nutritional breakdown of Baked Tilapia in Parchment calories by ingredient
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Number of Servings: 1


    100g tilapia filet
    1/2 lemon, sliced
    1/2 orange, sliced
    1 sm onion, sliced
    dash salt and pepper
    pinch dill


You can use any mild white fish for this recipe. Fennel bulbs sliced thinly instead of onions gives the fish a slight anise flavor. If choosing fennel bulbs, substitute the dill for thyme, oregano, rosemary or other herb.


1. preheat oven to 350. salt and pepper the fish on both sides onion slices on parchment paper, place fish on top of onions. add lemon & orange slices on top of fish and then top with fresh dill
3. fold parchment with folds up to also fish to steam, place in pan for 20-30 mins or until flaky

Serving Size: maked 1 serving

Number of Servings: 1

Recipe submitted by SparkPeople user KELLYFORNIA.

TAGS:  Fish |

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