300-Calorie Lemon Garlic Tilapia (Printable)

Tender tilapia infused with lemon and garlic, paired with fresh green beans for a light 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 or Italian seasoning
09 - ½ teaspoon salt
10 - ¼ teaspoon black pepper

→ Garnish

11 - 2 tablespoons chopped fresh parsley

# How To Make It:

01 - Preheat oven to 400°F.
02 - In a small bowl, whisk together lemon juice, olive oil, minced 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 the lemon-garlic marinade and top with 2 to 3 lemon slices.
06 - Fold foil over fish and vegetables, sealing tightly to create 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.

# Expert Advice:

01 -
  • The entire meal cooks inside one foil packet, meaning just one baking sheet to clean and minimal prep dishes cluttering your sink.
  • It tastes restaurant-quality but takes less time than ordering takeout and waiting for delivery.
  • You can prep the packets earlier in the day and bake them whenever hunger strikes, making weeknight dinners feel less rushed.
02 -
  • Don't skip patting the fish dry—wet fillets steam unevenly and can become mushy, which I learned the hard way my first attempt.
  • Seal those foil packets tightly; loose seals mean the vegetables cook slower and the fish dries out instead of steaming gently.
  • Open the packets carefully away from your face because the steam that erupts is hot enough to cause a real burn.
03 -
  • Keep your oven rack in the middle position so the heat distributes evenly and nothing scorches on the bottom of the baking sheet.
  • Use heavy-duty foil if you have it; the regular stuff can tear when you're crimping, leaving your dinner vulnerable to escaping steam.
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