300-Calorie Lemon Garlic Tilapia (Printable)

A light, zesty tilapia dish steamed in foil with tender green beans, perfect for a healthy dinner.

# What You’ll Need:

→ Fish & Vegetables

01 - 4 tilapia fillets, 4 oz each, fresh or thawed
02 - 12 oz fresh green beans, trimmed
03 - 1 small red onion, thinly sliced
04 - 1 lemon, thinly sliced

→ Marinade & Seasonings

05 - 3 tablespoons fresh lemon juice
06 - 2 tablespoons olive oil
07 - 2 large garlic cloves, minced
08 - 1 teaspoon dried oregano
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper

→ Garnish

11 - 2 tablespoons chopped fresh parsley

# How To Make:

01 - Preheat oven to 400°F
02 - In a small bowl, whisk together lemon juice, olive oil, garlic, oregano, salt, and black pepper until combined
03 - Lay out 4 large sheets of aluminum foil. Divide green beans evenly among the centers of each sheet and top with sliced red onion
04 - Pat tilapia fillets dry and place one fillet on top of each pile of vegetables
05 - Drizzle each fillet with prepared lemon-garlic marinade and top each with 2 to 3 lemon slices
06 - Fold foil over fish and vegetables, sealing tightly to form packets. Place packets on a baking sheet
07 - Bake for 18 to 20 minutes until tilapia is opaque and flakes easily with a fork
08 - Carefully open packets and garnish with fresh parsley. Serve immediately

# Top Tips:

01 -
  • Everything cooks in one packet, which means minimal cleanup and maximum weeknight sanity.
  • The fish stays incredibly moist because steam does all the work for you.
  • At around 300 calories, you actually feel satisfied instead of like you're punishing yourself with diet food.
  • Foil packets are practically foolproof, even if you're nervous about cooking fish.
02 -
  • Patting the fish completely dry changes everything—wet fillets steam unevenly and end up rubbery on the edges while the center is still underdone.
  • Foil packets seal better than you think, so don't be timid about crimping the edges hard. Loose packets leak heat and extend cooking time unpredictably.
  • Opening the packet right away is crucial because carryover heat keeps cooking the fish even after you pull it from the oven.
03 -
  • If you're worried about foil breaking, use heavy-duty foil or double-layer regular foil. It's worth the extra effort for peace of mind.
  • Add a tiny pinch of chili flakes or red pepper if you like subtle heat—it wakes up the lemon without making the dish spicy.
  • Make sure your oven temperature is accurate by using an oven thermometer, especially if you have an older oven. Even 25 degrees off changes cooking time significantly with foil packets.
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