Tilapia in Parchment Paper with Asian Style Vegetables

Healthy, easy, quick and tastes great? Yes, it is possible! Adding fish or meat along with other ingredients cooked in parchment paper is a great week night meal. This version features tilapia that is economical. Once you get started making meals with parchment paper, the variations will be endless! Use your imagination and your favorite ingredients to make it uniquely yours! The recipe ingredients reflect a single serving. Increase amounts to accommodate your desired menu.


One 3 – 4 oz. tilapia filet, rinsed and drained
1 teaspoon of coconut oil or toasted sesame oil
5 shiitake mushrooms, washed, stems removed and thinly sliced
2 tablespoons of fresh bean sprouts, rinsed and drained
1 teaspoon of thinly sliced green onion
1 teaspoon of sesame seeds
1/2 teaspoon of gluten free soy sauce
Parchment paper or heavy duty foil


Heat oil in a small skillet over medium high heat. Add mushrooms ands sauté until they begin to release their liquid. Set aside. Cut a piece of parchment paper or foil to about 10 inches in length and 12 inches in width. Place the parchment paper or foil on a baking sheet. Half of the sheet should be flat and the other flat will be the “cover”. Place tilapia filet onto parchment paper or foil, top with cooked mushrooms, bean sprouts, green onions, soy sauce and sesame seeds. Fold paper or foil overlapping each other in increments of 1 – 2 inches crimping to seal. Bake in a preheated oven at 400 degrees for about 10 minutes. Plate and carefully open the package, because hot steam will be released. Serve in parchment paper or foil or remove for plating.

Suggested Side Dish

Rice with Pineapple and Coconut Milk or Orange Bell Pepper Rice.

Suggested Beverage

Try Tsingtao, Sapporo, a Japanese plum wine, Chateau St. Michelle Sauvignon Blanc (Columbia Valley) or Bogle Vineyards Sauvignon Blanc (California).

Chatty Advice

When making any of our gluten-free recipes take care in reading the labels of any packaged or canned products. If there is a label on anything you are using, read it or ask to make sure that it is indeed gluten-free. Many products vary in ingredients from brand to brand. Some examples of this can be found when looking at the labels of soy sauce, mustard, distilled vinegar, and even chicken broth.

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