Lemony Tilapia and Vegetable Packets over Rice

Chefs everywhere have featured “fish in a bag”. Our flavorful rendition doesn’t disappoint. It features protein-packed tilapia, fresh veggies, and a lemony sauce – all tucked into parchment paper.

4 Servings
10 min Prep Time
20 min Total Time

Directions

Fold four 14x18 inch sheets of parchment paper in half.
Open sheets and place equal amounts of shallots, bell peppers, tomatoes, broccoli, cauliflower, and lemon slices on one side of each sheet.
Place tilapia fillets on top of vegetables.
In a small bowl, whisk together oil, mustard, thyme, lemon zest, salt, and black pepper.
Spread mustard mixture on fish.
Fold empty half off parchment sheet over tilapia and vegetables and crimp them shut.
Microwave each parchment packet on high for 4 minutes. Open a corner of a packet to check that tilapia is cooked through. If not, microwave in 30-second intervals until cooked.
Let parchment pack rest, sealed for 5 minutes.
Carefully open packets and sprinkle with parsley before serving over white rice.

Ingredients

2 shallots, thinly sliced
2 red bell peppers, sliced
2 yellow bell peppers, sliced
1 cup cherry tomatoes, halved
1 lemon, thinly sliced
18 oz tilapia (cut into 4 ½ oz portions)
4 tbsp olive oil
3 tbsp grainy Dijon mustard
2 tsp thyme
1 tsp lemon zest
¼ tsp kosher salt
¼ tsp ground black pepper
¼ cup flat-leaf parsley, chopped
1 head of broccoli, cut into florets
1 head of cauliflower, cut into florets
2 cups white rice