300-Calorie Lemon Garlic Tilapia (Printable)

A flavorful tilapia dish steamed with lemon, garlic, and crisp green beans for a light dinner option.

# Ingredient List:

→ 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 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper

→ Garnish

11 - 2 tablespoons chopped fresh parsley

# Steps:

01 - Set oven temperature to 400°F and allow to reach full temperature
02 - Whisk together lemon juice, olive oil, minced garlic, oregano, salt, and black pepper in a small bowl until combined
03 - Lay out 4 large sheets of aluminum foil. Distribute green beans evenly in the center of each sheet, then layer with sliced red onion
04 - Pat tilapia fillets dry with paper towels and place one fillet on top of the vegetable mixture on each foil sheet
05 - Drizzle each fillet with the prepared lemon-garlic marinade and top with 2 to 3 lemon slices
06 - Fold foil edges over fish and vegetables, crimping to seal tightly. Transfer packets to a baking sheet
07 - Place in preheated oven and bake for 18 to 20 minutes until tilapia is opaque and flakes easily with a fork
08 - Carefully open packets to release steam. Garnish with fresh parsley and serve immediately while hot

# Tips from the Pros:

01 -
  • It's genuinely delicious without feeling like diet food, which is the whole point.
  • Twenty minutes from oven to table, and your kitchen smells incredible the entire time.
  • Everything cooks in its own little packet, so cleanup is literally just tossing the foil.
02 -
  • Pat your fish completely dry before assembling—any excess moisture makes them stick to the foil and steam unevenly.
  • Don't skip crimping the foil edges tightly; loose packets let steam escape and you lose that gentle, even cooking.
03 -
  • Use heavy-duty foil rather than regular foil; it holds up better to the steam and doesn't tear when you're crimping the edges.
  • If your tilapia fillets are thicker than half an inch, add another 2-3 minutes to the baking time—this is the only real variable that matters.
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