Parchment Baked Tilapia with Fresh Fennel Salad

Prep Time: 20 min
Inactive Time: 3 min
Cook Time: 12 min
Total Time: 35 min
Servings: 4
  • Parchment Baked Tilapia:
  • 4 tilapia fillets (about 6 oz each)
  • 1/2 tsp each salt and freshly ground pepper
  • 1/4 cup dry white wine
  • 4 tsp Filippo Berio Organic Extra Virgin Olive Oil
  • 1 lemon, sliced
  • 4 fresh sprigs thyme or tarragon
  • Fresh Fennel Salad:
  • 1 grapefruit
  • 2 tbsp Filippo Berio Organic Extra Virgin Olive Oil
  • 2 tsp white balsamic vinegar
  • 1 tsp honey
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1 small fennel bulb, thinly sliced
  • 1/2 cup thinly sliced sweet onion
  • 8 cups arugula
      • Preheat oven to 400°F. Cut 4 pieces of parchment into 11- x 15-inch rectangles; fold each one in half. Place fillet on top of each parchment piece; season with salt and pepper. Drizzle with wine and olive oil. Top each with lemon slice and tarragon sprig. Fold paper over fish, crimping edge and twisting to seal.
      • Transfer packets to baking sheet; bake for 12 to 15 minutes or until fish flakes easily. Remove from oven; let stand for 5 minutes.
      • Fresh Fennel Salad: Meanwhile, cut both ends away from grapefruit. Using sharp knife, remove peel and outer membrane. Cut between membranes to release segments. Working over a bowl, squeeze remaining membrane to release juices (you should have about 1/4 cup). Whisk together grapefruit juice, olive oil, vinegar, honey, salt and pepper.
      • In large bowl, combine fennel, onion and arugula; toss with olive oil dressing until well combined. Serve with tilapia.


      Tip: To serve tilapia, cut or tear open packet, being careful to avoid escaping steam.



    Salads & Bowls

    Ingredient: Fish & Seafood

    Cooking Method: Bake

    World Cuisine: French

    Product: Organic

    Associated Smartcut

    How To Make Your Own Parchment Pouches

    Parchment pouches are a great way to cook fish, keeping it moist and flaky while soaking in all of your herbs and seasoning. You could buy them in the store, or you could watch this video from Filippo Berio on how to make your own parchment pouches. Try this simple, yet heavenly, recipe for Parchment Baked Tilapia from Filippo Berio.

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