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Tilapia In A Bag

Posted Nov 07 2012 7:00am
Food / Drink

 Want to look like a pro in the kitchen when you don’t have time? This fast Tilapia in a Bag recipe will have your family or friends raving about you mad kitchen skills! 

We try to eat fish several times a week here, and sometimes making an all in one dinner is tough with fish.  Fresh Tilapia is a mild white fish and tastes a little like its more expensive cousin grouper.  Its budget and taste friendly and this recipe will fast become one of your family favorites! Grab a print and give it a try with your family or for a company dinner!

tilapia in a bag

Tilapia In A Bag

Prep time

Cook time

Total time


Fresh Healthy and Easy Dinner
Recipe type: Main
Cuisine: Southern
Serves: 4

  • 8 Sheets of parchment paper
  • 8 cups fresh Spinach, washed and dried
  • Light Olive Oil
  • 1 cup Carrots, shredded or matchstick cut
  • 2 fresh zucchini or yellow squash sliced thin
  • 1 Red Pepper, cut into thin strips
  • 8 Tbsp Sun-dried Tomato Vinaigrette Salad Dressing, fat-free
  • All-purpose Salt Free Seasoning, to taste
  • 4 Tbsp Sun-dried Tomatoes, chopped or 4 fresh plum tomatoes chopped
  • 3 cups cooked brown rice
  • 4 each 8-10 oz pieces of Tilapia, skin off

  1. Preheat oven to 400 degrees.
Layering the bag:
  1. Lighty oil each sheet of parchment paper with light olive oil on one side only.
  2. Place ¼ of the Spinach and ¼ of the rice in the center of each of 4 of the parchment paper pieces; add ¼ of the Carrots, ¼ of the squash and ¼ of the Red Pepper slices to each stack.
  3. Top each stack with 1 Tbsp Sun-dried Tomato Vinaigrette.
  4. Place one piece of Tilapia on top of the Spinach, Rice and Vegetable
  5. mixture. Sprinkle with Salt Free Seasoning and top with 1 Tbsp
  6. chopped Tomatoes and 1 Tbsp Vinaigrette.
Sealing the bag:
  1. Place one sheet of the parchment, oiled side down on top of each piece of the tilapia.
  2. Crimp the two sheets of parchment paper like a pie crust until the bottom and the top are completely sealed.
  1. Place the bags of tilapia onto a cookie sheet and cook in a 400 degree oven for 15-20 minutes .
  2. Place the bag onto a plate and slice the parchment open at the table to enjoy.


any mild fish works for this recipe. I’ve even used those frozen fish ‘blocks’ found when no fresh fish is available


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