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Easy Grilled Tilapia

What could be easier? Just fill foil packets with tilapia, or your favorite white fish, add in seasonings, and grill or bake.  In under 20 minutes you have a delicious dish.  Pair this with a fresh salad or side dish for a healthy meal.  ​

Makes: 4 servings

Ingredients
4 tilapia filets 
or any white fish, about 1 ½ lb total 
2 Tbs olive oil
1 Tbs lemon pepper seasoning
½ yellow onion, sliced into rings

Optional ingredients: ½ lemon cut into slices, fresh dill sprigs, ¼ tsp salt & pepper 

Instructions
  1. Heat the grill on medium-high. * 
  2. Place each filet on a piece of foil (the foil will need to be large enough to create a dome around the fish).
  3. Drizzle olive oil on each filet. Sprinkle with lemon pepper seasoning, and top with onion, lemon slices, and dill (if using).
  4. Bring the long edges of the aluminum foil together over the fish and make thin folds to form an airtight seal. Fold the short edges in 2-3 times to seal the sides.
  5. Place directly on grill and close the lid. Cook for 10-12 min. until fish is opaque and flaky.
    ​
*This can also be made in the oven. Bake for 15-20 min in 350°F oven, until fish is opaque and flaky.
Easy Grilled Tilapia
No Added Sugar Recipe
Heart Healthy Recipe
Five Ingredients or Less
Quick and Easy Recipe
Print PDF
​​Nutrition Information
Serving Size: 1 tilapia filet, about 6 oz

Calories: 170
Total Fat: 9g
Saturated Fat: 2g
Protein: 23g
Sodium: 50mg
Carbohydrates: 1g
Added Sugar: 0g
Fiber: 0g


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
​Nondiscrimination Statement
Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations