Mediterranean Fish Parchment Pouches Recipe: A Quick & Healthy 30-Minute Dinner Mediterranean Diet Recipes Seafood Dinner

I always keep a bag of frozen tilapia filets in the freezer for quick weekday meals. So, when I discovered an easy Mediterranean parchment chicken recipe from Martha Stewart (and my husband isn’t keen on chicken breasts), I decided to try the fish in the recipe instead. I thought the tomatoes, olives, capers, artichoke hearts and feta would be the perfect tangy complement to the mild flavor of the tilapia – and I was right!

To make these Mediterranean fish poaches you will need tilapia fillets, a can of diced tomatoes, artichoke hearts (canned or jarred), black olives, capers, crumbled feta cheese, dried Italian seasoning and olive oil.

Serve this easy seafood dinner with a side of green beans or other vegetable, a chunk of cornbread (like I did) or crusty bread to sop up the juices. This baked fish recipe is a delicious and healthy meal in a little over 30 minutes.

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Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

• 4 tilapia fillets
• 1 can (14.5 ounces) diced tomatoes, drained well 
• 4 artichoke hearts (from a can or jar), quartered
• 3 ounces black olives, halved
• 4 teaspoons capers
• 1/2 cup crumbled feta
• 1 teaspoon Italian seasoning
• 1 tablespoon olive oil

Helpful Products

• Cutting Board
• Chef Knife
• Measuring Cups
• Measuring Spoons
• Salt and Pepper
• Baking Sheet
• Parchment Paper
• Aluminum Foil
• Fish Spatula

Recipe Notes

• You can use any kind of mild white fish or chicken breasts (halve the breast).

• It’s easy to customize the pouches to each person’s taste. If one person in the family doesn’t like olives or artichoke hearts, for example, simply omit that ingredient from their pouch.

• Use a wide spatula to move the mixture to plates so the fish doesn’t break up.

• Heavy-duty aluminum foil can be substituted for parchment paper.

• Next time I’ll add some minced garlic for even more Mediterranean flavor!

Here’s how to make it:

1. Pat fish dry. Cut four pieces of parchment paper to 12-inch square. Place one fish filet in the center of each piece of parchment. Salt and pepper the fish. Spoon tomatoes, artichoke hearts, olives, capers and feta on top of the fish. Drizzle a little olive oil on top of each and then sprinkle with Italian seasoning.
2. Fold the parchment over the fish and twist the ends to form a pouch.
3. Place the parchment pouches on a rimmed baking sheet and bake for 25 minutes in a preheated 375-degree F oven. The fish should be flaky when done.

Nutrition Facts Per Serving

Calories: 624

Total Fat: 18g

Saturated Fat: 6.3g

Cholesterol: 242mg

Sodium: 897mg

Total Carbohydrate: 21.2g

Dietary Fiber: 10g

Total Sugars: 2.5g

Protein: 98.6g

Vitamin D: 14mcg

Calcium: 236mg

Iron: 6mg

Potassium: 2040mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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