Tilapia & Fennel Baked in Parchment

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 255.1
  • Total Fat: 7.8 g
  • Cholesterol: 82.5 mg
  • Sodium: 200.3 mg
  • Total Carbs: 10.2 g
  • Dietary Fiber: 3.4 g
  • Protein: 35.1 g

View full nutritional breakdown of Tilapia & Fennel Baked in Parchment calories by ingredient
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Number of Servings: 4


    Tilapia & Fennel Baked in Parchment

    4 tilapia fillets, about 6 ounces each
    2 head fennel bulb, thinly sliced
    4 carrots, sliced into matchsticks
    1/4 cup white wine or vermouth
    4 tsp extra virgin olive oil
    2 Tbsp fresh parsley, chopped
    Salt and pepper


Flatten out 4 pieces of parchment, about 12 inches square each. In a bowl, toss fennel and carrots with white wine or vermouth, olive oil, parsley and salt and pepper to taste.

Fold each piece of parchment in half and crease. Open parchment. Along one side of the crease on each piece of parchment, mound one forth of the fennel-carrot mixture. Place the fillets on top of the mound of vegetables. Sprinkle fillets with salt and pepper, drizzle with about 1 teaspoon olive oil. Fold the other side of the parchment over the fish and seal by folding under the edge of parchment, working from one corner and making overlapping folds along the food. Can use tin foil instead of parchment. Bake at 400˚F for 12 to 14 minutes or until parchment is puffy and starting to brown. Serve in the parchment, with lemon wedges to squeeze over fish, if desired.

Substitute any light white fish. Adjust cooking time for thicker fillets.

Serving Size: 4 --6oz. fillets

Number of Servings: 4

Recipe submitted by SparkPeople user IAMDESIGNERKT.

TAGS:  Fish |

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Member Ratings For This Recipe

  • I used heavy-duty aluminum foil, which may be why the cooking time was off -- had to cook it for an extra 5 minutes or so. The vegetables were still slightly undercooked, and overall the dish lacked flavor. My family gave it 2 thumbs down, but they don't love fennel the way I do! - 5/6/12

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