Tilapia & Summer Vegetable Packets

20 Reviews
From: EatingWell Magazine July/August 2007

Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.

Ingredients 4 servings

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  • 1 cup quartered cherry, or grape tomatoes
  • 1 cup diced summer squash
  • 1 cup thinly sliced red onion
  • 12 green beans, trimmed and cut into 1-inch pieces
  • 1/4 cup pitted and coarsely chopped black olives
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon capers, rinsed
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1 pound tilapia fillets, cut into 4 equal portions

Preparation

  • Active

  • Ready In

  1. Preheat grill to medium. (No grill? See Oven Variation, below.)
  2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
  3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
  4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
  5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
  6. Oven Variation: Preheat oven to 425 °F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Nutrition information

  • Per serving: 180 calories; 7 g fat(1 g sat); 2 g fiber; 7 g carbohydrates; 24 g protein; 52 mcg folate; 57 mg cholesterol; 3 g sugars; 0 g added sugars; 511 IU vitamin A; 17 mg vitamin C; 45 mg calcium; 1 mg iron; 423 mg sodium; 591 mg potassium
  • Carbohydrate Servings: 1/2
  • Exchanges: 1 1/2 vegetables, 3 lean meat, 1 fat

Reviews 20

July 16, 2014
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By: EatingWell User
Easy and Amazingly Good! I was not expecting this to be so good, but everyone loved it including my picky eating kids. I bought more of the ingredients, so I could fix it for my lunch every now and again since it was so easy to make. I only had flounder, so that's what I used. I substituted basil for oregano, zucchini for summer squash, and left out the capers, olives, and green beans. Delicious! Pros: Quick, Tender, & No Mess
November 16, 2013
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By: Betr2
A little different; tasty; wholesome; easy Baked as grill element out at the moment. We don't like olives and capers much (but I had some, so I used a few - recommended). We don't like summer squash so I used cubed sweet potato. Also substituted frozen beans, defrosted. We have fish baked in foil often, but this was a different flavour and we loved it! Will definitely make again. Pros: Easy to adapt to your tastes and what you have on hand
March 30, 2013
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By: mem70
More please! We followed recipe exactly and cooked on the grill. Fish turned out perfect! It was moist and flakey. The capers, lemon, olives, and onion add a terrific blend of flavors. Really great dish! Pros: Great flavors with the capers, olives, & onions. Cons: Takes a bit of time to chop everything up.
July 01, 2012
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By: EatingWell User
Yummy to the nth degree! My friends and I were in awe at the amazing flavor of this dish! We added cubes of mostly-cooked sweet potato in the packets to give the dish a bit of a creamy texture (and to soak up the juice). We chose to pop the packets in the oven for 20 minutes rather than using the grill...utter perfection! Pros: extremely quick and easy to make
February 18, 2012
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By: pat.provost
it felt so summery even if we baked it in the oven This is good even in February with an Italian Soave wine and a good rustic bread to soak up the juices on the plate. really good Pros: surprisingly easy great taste with capers ,lemon and olives Cons: uses humungous volumes of foil which seals in juices perfectly with no leaking
January 07, 2012
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By: EatingWell User
I prepared this dish for dinner this evening, putting my own twist on the veggie garnish by using only items I already had on hand (onions, red pepper, zucchini, and garlic - also substituted lemon juice with lime). Placed in oven for the recommended 20 minutes, which was perfect - fish was thoroughly cooked, and veggies still had a bit of a crunch! Paired with a quinoa & black bean salad, for a healthy, protein-rich & DELICIOUS meal! Pros: Quick, simple, low-calorie
June 07, 2011
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By: Vetta06
Tried I tried this recipe though I made substitutions what I had on hand pretty close to the orginal. Instead of chopping and buying all fresh produce I had a pkg of Summer Vegetables (PictSweet) with all the ingredients and carrots. So I used this and omitted olives since I don't like them. I baked mine in the oven and wasn't done cooking after 20 min. I didn't think I could eat the fish baked so I cheated I would say by adding another 1 - 2 tbsp of oil into a pan and frying it. It was delicious and better than I expected! Well look at it this way least I didn't fry it with a bread coating!
March 13, 2011
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By: maggie137
Great Used what veggies we had on hand, asparagus, green beans, tomatoes, onion, garlic, broccoli, capers, didn't have black olives or lemon juice. Added a Tbsp of italian dressing to each pack. Yum! Ate with a side of Quinoa. Even the kiddies ate it!
February 16, 2011
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By: yapcancook
Good & good for you I left out the capers and the olives, but other than that made the recipe as is. The fish turned out perfectly and the veggies were colorful, flavorful and something different. The lemon brought the whole thing together. 100% HIGHLY recommended!