Sun-Dried Tomato Tilapia in a Bag

Sun-Dried Tomato Tilapia in a Bag

Prep Time


Cook Time

20 minutes



Courtesy of Red Lobster.

Cooking fish in a parchment bag results in a moist, flaky fish. This dish is not only good because it’s light, but because it is simple to put together.

*Chef’s Tip:
Other fresh fish species that work well with this dish include snapper, grouper, salmon, halibut, red rockfish and wahoo.

Click here for another Red Lobster recipe.

See Tips for Buying Fresh Fish.


  • 8 sheets of parchment paper
  • Nonstick cooking spray, fat-free
  • 1 cup carrots, shredded or matchstick cut
  • 1 red pepper, cut into thin strips
  • 8 cups fresh spinach, washed and dried
  • 8 tablespoons sun-dried tomato vinaigrette salad dressing, fat-free
  • All-purpose salt free seasoning, to taste
  • 4 tablespoons sun-dried tomatoes, chopped
  • 4 each 8-10 ounce pieces of tilapia, skin off*


  • 1 Preheat oven to 400 degrees.
  • 2 Layering the bag:
  • 3 Spray each sheet of parchment paper lightly with non-stick cooking spray on top side only.
  • 4 Place 1/4 spinach in the center of each of 4 of the parchment paper pieces; add 1/4 of the carrots and 1/4 of the red pepper slices to each stack.
  • 5 Top each spinach and vegetable stack with 1 tablespoon sun-dried tomato vinaigrette.
  • 6 Place one piece of tilapia on top of the spinach and vegetable mixture. Sprinkle with salt-free seasoning and top with 1 tablespoon chopped sun-dried tomatoes and 1 tablespoon sun-dried tomato vinaigrette.
  • 7 Sealing the Bag: Place one sheet of the parchment, sprayed side down on top of each piece of the tilapia.
  • 8 Crimp the two sheets of parchment paper like a piecrust until the bottom and the top are completely sealed.
  • 9 Cooking: Place the bags of tilapia onto a cookie sheet and cook in a 400 degree oven for 15-20 minutes or until the fish reaches an internal temperature of 140-150 degrees.
  • 10 Place the bag onto a plate and slice the parchment open at the table to enjoy.


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