Zesty Orange Tilapia

Fresh orange zest gives this mild and succulent fish a citrusy flavor boost. Julienned veggies add texture for a simple and delicious meal.

zesty orange tilapia recipe

: Serves 4 (1 serving = 4 ounces)


  • 16 ounces tilapia
  • 1 cup carrots, julienned
  • ¾ cup celery, julienned
  • ½ cup green onions, sliced
  • 2 teaspoons grated orange peel (zest)
  • 4 teaspoons orange juice
  • 1 teaspoon ground black pepper

Nutrition Per Serving

Calories 133 cal
Total Fat 2 g
Saturated Fat 1 g
Trans Fat 0 g
Cholesterol 57 mg
Sodium 97 mg
Carbohydrates 6 g
Protein 24 g
Phosphorus 214 mg
Potassium 543 mg
Dietary Fiber 1.7 g
Calcium 42 mg


  1. Preheat oven to 450° F.
  2. In a small bowl, mix carrots, celery, green onions and orange zest together.
  3. Cut the tilapia into 4 equal portions. Tear off 4 large squares of foil and spray foil with nonstick spray.
  4. Place ¼ of the vegetables on each piece of the foil slightly off center and top with the fish. Sprinkle 1 teaspoon of orange juice on top of each. Season with ground black pepper.
  5. Fold the foil over and crimp the edges to make an envelope or pouch and place the foil packets on a baking sheet. Bake for about 12 minutes (3–5 minutes longer if the fish is thick). Fish should separate easily with a fork when done.
  6. Remove the pouches and place directly onto the plates. Be careful when opening due to the steam.

Contributed by: Franklin Mills, Vero Beach, Florida.