Tilapia in Parchment Paper with Lemon, Capers and Red Onions

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! If you do not have parchment paper, heavy duty foil can be used too. The recipe ingredients reflect a single serving. Increase amounts to accommodate your desired menu. 


One 3 – 4 oz. tilapia filet
1/2 tablespoon olive oil
1/2 tablespoon of finely chopped red onion
1/2 tablespoon of capers
1 lemon thinly sliced into 6 pieces
Parchment paper or heavy duty foil


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”. Arrange 3 of the lemon slices on the parchment paper or foil place fish on top of lemon slices. Drizzle olive oil over fish and add diced red onions and capers. Top the fish with remaining lemon slices. 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 package, because hot steam will be released. Serve in parchment paper or foil or remove for plating.

Suggested Side Dish

Lemon Rice with Fresh Dill, or Baked Fingerling Potatoes with Lemon Infused Olive Oil and Fresh Dill.

Suggested Beverage

Try Fleur du Cap Chardonnay (Western Cape, South Africa), Gabbiano Pinot Grigio, Pomelo Sauvignon Blanc (California) or Flensburger Brauerei Weizen Wheat Beer (Germany) with lemon wedges.

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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