300-Calorie Lemon Garlic Tilapia (Print Version)

Zesty tilapia fillets steamed with fresh lemon, garlic, and crisp green beans in foil packets.

# Ingredient List:

→ Fish & Vegetables

01 - 4 tilapia fillets, 4 oz each, fresh or thawed
02 - 12 oz fresh green beans, trimmed
03 - 1 small red onion, thinly sliced
04 - 1 lemon, thinly sliced

→ Marinade & Seasonings

05 - 3 tablespoons fresh lemon juice
06 - 2 tablespoons olive oil
07 - 2 large garlic cloves, minced
08 - 1 teaspoon dried oregano
09 - ½ teaspoon salt
10 - ¼ teaspoon black pepper

→ Garnish

11 - 2 tablespoons chopped fresh parsley

# Steps:

01 - Preheat oven to 400°F.
02 - In a small mixing bowl, whisk together lemon juice, olive oil, minced garlic, oregano, salt, and black pepper until well combined.
03 - Lay out 4 large sheets of aluminum foil. Divide green beans evenly among the centers of each sheet and top with sliced red onion.
04 - Pat tilapia fillets dry with paper towels. Place one fillet on top of the vegetable mixture in each foil packet.
05 - Drizzle each fillet with the lemon-garlic marinade. Top each fillet with 2 to 3 lemon slices.
06 - Fold foil over fish and vegetables, sealing tightly to form a packet. Transfer packets to a baking sheet.
07 - Bake for 18 to 20 minutes until tilapia is opaque and flakes easily with a fork.
08 - Carefully open packets, releasing steam away from your face. Garnish with fresh parsley and serve immediately.

# Helpful Hints:

01 -
  • High Protein & Low Calorie: Each serving provides 36g of protein for only 295 calories.
  • Dietary Friendly: This dish is naturally gluten-free and dairy-free.
  • Easy Preparation: With simple ingredients and a 10-minute prep time, it is ideal for busy weeknights.
  • Flavor Infusion: Steaming in foil packets locks in the aromas of fresh garlic, oregano, and lemon.
02 -
  • Safety First: Be extremely careful when opening the foil packets, as the released steam will be very hot.
  • Ingredient Quality: Use fresh lemon juice and fresh garlic cloves to achieve the best flavor profile.
  • Allergen Awareness: Always check for cross-contamination in packaged fish, especially if you have sensitive seafood allergies.
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