Tilapia, sometimes called St. Peter's fish, is in the family Cichlidae -- native to Africa and the Middle East. These fish are yellowish-brown, scaly and thrive in fresh water. Because tilapia are hardy and high in protein, they sometimes are grown for food on fish farms. For a healthy, easy-to-prepare and tasty meal, bake tilapia with vegetables in a foil pouch. The fish is low in sodium but high in niacin, phosphorus, vitamin B12 and selenium.
Step 1
Preheat an oven to 350 degrees Fahrenheit.
Step 2
Spread out four pieces of foil on a counter top. Place two slices of tomato on each sheet.
Step 3
Place two slices of zucchini and two slices of yellow squash on top of the tomatoes.
Step 4
Place one filet of tilapia on top of each stack of vegetables. Drizzle each piece of fish with the melted butter, and sprinkle salt and pepper over the top.
Step 5
Place a lemon round on top of each piece of tilapia, and wrap the fish and vegetables in a foil pouch. Crimp the edges to seal each pouch so that it won't leak.
Step 6
Bake the foil pouches for 20 minutes in the oven. Use caution when opening the pouches, as they will release hot steam.
Step 7
Spoon the juices from the bottom of the pouch over each piece of tilapia.
Tips and Warnings
- Sprinkle fresh basil over the top of the fish filets as a garnish.
Things You'll Need
- 4 sheets foil, about 12 inches long
- 1 large tomato, sliced
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1-1/2 pounds fresh tilapia, cut into 5-6 oz. filets
- 1/2 tsp. salt
- 1/2 tsp. fresh ground pepper
- 2 tbsp. butter, melted
- 1 lemon, sliced into rounds
- 1/2 tsp. fresh basil, chopped
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