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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2007

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Recipe Summary

total:
35 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat grill to medium. (No grill? See Oven Variation, below.)

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  • 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.

  • 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.

  • 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.

  • 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.

  • Oven Variation: Preheat oven to 425 degrees 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 Facts

180 calories; protein 24.2g; carbohydrates 7.4g; dietary fiber 2g; sugars 3.4g; fat 6.6g; saturated fat 1.3g; cholesterol 56.7mg; vitamin a iu 510.7IU; vitamin c 17.3mg; folate 52.3mcg; calcium 44.8mg; iron 1.4mg; magnesium 47.8mg; potassium 590.8mg; sodium 423.3mg; thiamin 0.1mg.
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Reviews (22)

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22 Ratings
  • 5 star values: 20
  • 4 star values: 2
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/30/2011
This was easy tasty and nutritious! I actually felt healthier after eating it. I chopped the veggies ahead of time put the fish and the veggies in the foil packet the night before and was able to come home from work and just throw them on the grill. I heated the grill for awhile on high and then cooked the packets that were removed from the refrigerator on high for 6 minutes. Then I rotated the packets to assure even cooking and cooked for 5 minutes longer. With this additional time I found that the fish was cooked just right but not overcooked and the veggies were also cooked but still crisp. I think cooking only 5 minutes would not have been long enough. This one will be repeated frequently both because it's tasty and because it's so quick and easy. Read More
Rating: 5 stars
10/30/2011
Easy and delicious. This is a great recipe for company. You can make up the packets in advance then just toss them on the grill when it's time to eat. They cook in only 5 minutes! I will definitely be adding this to my list if "keeper" recipes. Read More
Rating: 4 stars
02/18/2012
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 Read More
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Rating: 5 stars
10/30/2011
I thought this was very flavorful and so easy! I added asparagus to the mix. Read More
Rating: 4 stars
10/29/2011
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! Read More
Rating: 5 stars
10/30/2011
Bland. I really wanted to like this. It was so pretty & the fish moist. But it all tasted the same. And the texture of the vegetables soggy. It was gross. My husband tried but eventually threw it out & made himself a sandwich. I suffered through it because of the 1300 calorie diet I'm on. Never again. Read More
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Rating: 5 stars
10/31/2011
A little bland but healthy so I would recommend adding a light Italian dressing ( 3 tbsp) to the vegetable mix before cooking on the tilapia....I used the Light Red Wine Vinaigrette by Wishbone and this was a nice to blend with the vegetable mix. Read More
Rating: 5 stars
10/30/2011
We really loved this dish. I have no clue what the other reviewers are talking about when they say this was bland. The mixture of the olives oregano oil and lemon juice made for a very flavourful moist and delicious meal. We used salmon instead of tilapia and as another reviewer mentioned this does make it take a little longer to cook for us it took about 17 minutes on the grill. Will definitely make this again! Read More
Rating: 5 stars
01/07/2012
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 Read More
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