Save to Pins This 300-calorie lemon garlic tilapia recipe is a masterclass in healthy, flavor-forward cooking. By steaming the fish and vegetables together in tightly sealed foil packets, you lock in every drop of moisture and infuse the tilapia with a bright, zesty aroma that makes every bite incredibly satisfying. It is an ideal dinner for anyone looking for a low-calorie, high-protein meal that feels like a treat.
Save to Pins The combination of fresh garlic, dried oregano, and olive oil creates a simple yet vibrant marinade that highlights the mild flavor of the tilapia without overpowering it. This dish is perfect for busy weeknights when you want a nutritious meal on the table in just 30 minutes.
Ingredients
- Fish & Vegetables: 4 (4 oz / 115 g each) tilapia fillets, fresh or thawed; 12 oz (340 g) fresh green beans, trimmed; 1 small red onion, thinly sliced; 1 lemon, thinly sliced
- Marinade & Seasonings: 3 tablespoons fresh lemon juice (from about 1 lemon); 2 tablespoons olive oil; 2 large garlic cloves, minced; 1 teaspoon dried oregano (or Italian seasoning); ½ teaspoon salt; ¼ teaspoon black pepper
- Garnish (optional): 2 tablespoons chopped fresh parsley
Instructions
- Step 1
- Preheat oven to 400°F (200°C).
- Step 2
- In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and black pepper.
- Step 3
- Lay out 4 large sheets of aluminum foil. Divide green beans evenly among the centers of each sheet. Top green beans with sliced red onion.
- Step 4
- Pat tilapia fillets dry. Place one fillet on top of each pile of vegetables.
- Step 5
- Drizzle each fillet with the prepared lemon-garlic marinade. Top each fillet with 2–3 lemon slices.
- Step 6
- Fold the foil over fish and vegetables, sealing tightly to form a packet. Place packets on a baking sheet.
- Step 7
- Bake for 18–20 minutes, until tilapia is opaque and flakes easily with a fork.
- Step 8
- Carefully open packets (steam will be hot). Garnish with fresh parsley and serve immediately.
Zusatztipps für die Zubereitung
To ensure the best results, always pat your tilapia fillets dry with a paper towel before adding the marinade; this helps the flavors stick to the fish. Make sure to seal the foil packets tightly to trap the steam, which is what cooks the green beans to a perfect crisp-tender texture.
Varianten und Anpassungen
If you don't have tilapia on hand, you can easily swap it for another mild white fish such as cod or sole. For those who enjoy a bit of heat, try adding a pinch of chili flakes to the marinade for a subtle spicy kick that pairs beautifully with the lemon.
Serviervorschläge
While these packets are a complete meal on their own, you can serve them alongside a portion of quinoa or brown rice if you have extra calories to work with. The grains are excellent for soaking up the delicious lemon-garlic juices left in the foil.
Save to Pins This simple, elegant meal proves that healthy eating doesn't have to be complicated or bland. With fresh ingredients and a smart cooking technique, you can enjoy a restaurant-quality dinner in the comfort of your own home.
Frequently Asked Questions
- → Can I substitute tilapia with other fish?
Yes, mild white fish like cod or sole can be used similarly without altering the cooking method.
- → How do I ensure the fish stays moist?
Wrapping the fish and vegetables tightly in foil traps steam to keep the tilapia tender and juicy during baking.
- → Can I add heat to the dish?
Yes, a pinch of chili flakes added to the marinade provides a gentle spicy kick.
- → What sides pair well with this dish?
Quinoa or brown rice complement the light flavors and add a satisfying texture alongside the fish and green beans.
- → Is this dish suitable for special diets?
It’s naturally gluten-free and dairy-free, and fits well within low-calorie meal plans.