Tilapia Sweet Corn Baked in Parchment

Tilapia & Sweet Corn Baked in Parchment

Tilapia & Sweet Corn Baked in Parchment


Makes 2 servings


2/3 cup fresh or frozen corn kernels
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
2 cloves garlic, minced
1 teaspoon chopped fresh rosemary or 1/2 teaspoon crushed dried rosemary, divided
1/2 teaspoon salt, divided
1/4 to 1/2 teaspoon black pepper, divided
2 tilapia fillets (4 ounces each)
1 teaspoon olive oil


  1. Preheat oven to 400°F. Cut two 15-inch squares of parchment paper; fold each piece in half.
  2. Combine corn, onion, bell pepper, garlic, 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and half the black pepper in small bowl. Open parchment paper; spoon half the corn mixture on one side of each piece, spreading out slightly.
  3. Arrange tilapia fillets on top of corn mixture. Brush fish with oil; sprinkle with remaining 1/2 teaspoon fresh rosemary, 1/4 teaspoon salt and black pepper.
  4. To seal packets, fold other half of parchment over fish and corn. Fold and crimp along edges until completely sealed. Place packets on baking sheet.
  5. Bake 15 minutes or until fish is opaque throughout. Remove packets to serving plates. Carefully cut centers of packets and peel back paper. Garnish as desired.


Heavy-duty foil can be substituted for the parchment paper. To serve, remove fish and corn from foil.

Recipe Tip

For a special flavor, roast corn and red bell pepper on foil-lined baking sheet, lightly sprayed with nonstick cooking spray, in 450°F oven for 15 minutes or until slightly brown, stirring once. Then proceed with recipe as directed above.

Nutritional Information

Calories 189
Calories from Fat 21 %
Total Fat 5 g
Saturated Fat <1 g
Carbohydrate 15 g
Fiber 2 g
Protein 24 g
Sodium 622 mg

Dietary Exchange

Starch 1
Meat 3

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