Skip to main content
    Thrive On

    Zesty Orange Tilapia

    Low SodiumHigh Protein Heart HealthyDiabetes-FriendlyDairy-FreeEgg-FreeGluten-FreeNut-FreeAmericanSeafoodDinner
    zesty orange tilapia recipezesty orange tilapia recipe
    Serves 4 (1 serving = 4 ounces)
    Active time: 15 minutes
    Total time: 30 minutes

    Nutrition Per Serving

    • Calories133 cal
    • Total Fat2 g
    • Saturated Fat1 g
    • Trans Fat0 g
    • Cholesterol57 mg
    • Sodium97 mg
    • Carbohydrates6 g
    • Protein24 g
    • Phosphorus214 mg
    • Potassium543 mg
    • Dietary Fiber1.7 g
    • Calcium42 mg

    Ingredients

    • 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

    Description

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

    Directions

    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.