Spicy Tilapia and Veggies Baked in Parchment Paper

Need a quick healthy meal? I make this dish a lot. it’s delicious, quick and easy clean up. you can even prep them early and stick them in the oven a little later. The veggies I used in this recipe are just suggestions. Be creative with your seasonings and veggie selections. I’ve also baked snapper and swai fish in parchment paper. Swai is a white-flesh fish that is typically available in fillet form. It has a sweet mild, taste and light flaky texture. see photo of swai fish with broccoli, mushrooms and bell peppers at the end of this blog post.

Spicy Tilapia and Veggies Baked in Parchment Paper


bell peppers
red onions
chopped garlic
tilapia fillets (6 to 7 oz each)
extra-virgin olive oil
fresh thyme leaves
sea salt
black pepper
cayenne pepper
crushed red pepper flakes


Place oven rack in center of oven. Heat oven to 400ºF. You’ll need a rimmed baking sheet and parchment paper (tear sheets about 16 inches long).

To make each packet: Place a tilapia fillet brushed with 1 tsp of the olive oil onto the parchment paper. Add seasoning (to your liking) and scatter the veggies on and around fish.

Fold paper around to make a seam. Place on baking sheet.

Bake for about 15-16 minutes until packets are puffed. Open 1 packet to to check if fish is cooked thoroughly. If fish isn’t opaque at center, reseal packet and return to oven. Check again after a few minutes.

Photo of Swai Fish and Veggies after being cooked in parchment paper

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