You’ll love this easy baked tilapia foil pack recipe with garlic butter and veggies. It’s a is a simple low carb and healthy meal option for dinner or lunch. There’s always a time when we’re craving a quick seafood meal, this fish foil tilapia fish recipe will be your easy weeknight meal.

tilapia foil pack recipe close up

Baked Tilapia Foil Pack Recipe with Garlic Butter

We love simple Garlic butter on different seafood dishes. This is a delicious and simple marinade for tilapia or white fish. The flavors are fantastic, satisfying and wonderful for a quick weeknight meal. Foil packs are the way to go because it’s not complicated to throw it all in wrapped foil. Baked for a few minutes in the oven, this foil pack tilapia recipe is super satisfying. What you get is a great and moist fish for dinner.

Is Tilapia a Good and Sustainable Fish?

There’s always alot of questions and controversy behind tilapia. There’s good sources and bad sources, you just have to check and see where the fish is being farmed. But if you find a source that farms tilapia sustainably, then you can feel better about what you’re eating. Here’s a great article discussing the sustainability of tilapia, a popular and healthy white fish.

Video for Baked Tilapia Foil Pack Recipe:

tilapia foil pack

Can You Use Parchment Instead of Foil?

Most definitely. Parchment will steam the food and give a more soft steamed texture to the white fish. Where as a foil pack will give a more roasted texture and flavor to the fish and vegetables. But make sure to not use wax paper! It will burn and melt and wax paper is definitely not for use in the oven.

What to Serve with Baked Tilapia?

It’s light and if you want to make it any for filling, just add some pasta, brown rice, wild rice, couscous or quinoa. Or for a low carb, keto friendly meal just serve it on a bed of lettuce. You can always add some cheese on top and let it melt for a cheesy version. Parmesan cheese is great with tilapia. This recipe is a complete meal in minutes and can feed hungry bellies without making a big mess in the kitchen. Fish foil packet meals are the best!

Different Types of White Fish other than Tilapia

When making this tilapia foil pack white fish, just make sure to adjust cooking times because the size of the filets can vary so much. If you’re not wanting to bake tilapia, then there’s so many white fish options to choose from. Here’s a few to consider:

  • Cod
  • Halibut
  • haddock
  • Sole
  • catfish
  • haddock
  • flounder
  • what’s your favorite?
tilapia foil pack recipe close up

Tilapia Foil Pack with Veggies

Cooking times will vary depending on the thickness and size of your fish. So keep checking the fish while baking to make sure it’s to your desired texture, rather than follow an exact cooking time.
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  • 2 (6 ounce) (2 (170g)) tilapia filets , or any white fish (12 oz. or 340g total)
  • 6-8 asparagus sprigs , cut into thirds
  • 1 medium zucchini , (or other summer squash) sliced
  • Kosher salt , to taste
  • black pepper , to taste

Herbed Garlic Butter Mixture

  • 2 Tablespoons (30 ml) butter , melted
  • 2 cloves garlic , minced
  • 1 Tablespoon (15 ml) lemon juice
  • 1 teaspoon (5 ml) dried or fresh thyme or oregano , or mix of both
  • 1 teaspoon (2.5 ml) dill (or 1/2 teaspoon dried dill), optional

For Serving

  • 1 lemon , cut into wedges
  • Fresh minced parsley , for topping



  • Preheat oven to 450°F/230°C. Tear two sheets of aluminum foil large enough to wrap each fish and veggies pack.
    Oven knobs
  • Make Herbed Garlic Butter: Whisk together the melted butter, garlic, lemon juice, thyme/oregano, and optional dill. Set aside.
    Spoonful of garlic butter mix above bowl
  • Place each tilapia filet in the center of each foil sheet. Then place the veggies (asparagus & squash) around the tilapia filets. Season with salt and pepper.
    Raw fish fillet on foil with veggies
  • Divide the garlic butter mix between the two fish packets. Fold the foil over to almost completely cover the fish and veggies. Leave a small opening on top to release steam. Place on a baking sheet pan.
    Folding the foil over the fish fillet with the veggies and garlic butter mixture
  • Bake for 15-20 minutes or until cooked through, timing will depend on the type and the thickness of your fish. When a fork easily cuts through the fish flakes, it’s cooked!
    The cooked foil pack fish fillets with the foil opened up
  • Serve warm with parsley sprinkled on top and with lemon wedges.
    Cooked tilapia fillet in foil pack with veggies and bite taken out of it


YouTube video

Nutrition Information per Serving

Calories: 296kcal, Carbohydrates: 6g, Protein: 36g, Fat: 14g, Saturated Fat: 8g, Cholesterol: 115mg, Sodium: 198mg, Potassium: 866mg, Fiber: 1g, Sugar: 3g, Vitamin A: 910IU, Vitamin C: 24.1mg, Calcium: 50mg, Iron: 2.5mg

Ideas for Vegetables to Cook with Baked Tilapia Foil Pack

There’s different vegetables that can cook great and quick, while others might take too long. Firm root vegetables aren’t a good idea to cook with the fish because they take so long to cook. Quick, tender cook vegetables are best.

Here’s some suggestions for vegetables that can cook around the same time as the tilapia foil pack. Also, make sure to cut them into smaller pieces for quicker cooking. If you like alot of veggies, it’s best to just cook the veggies separately so you can cook more at a time.

  • zucchini
  • summer squash
  • thin asparagus
  • tomatoes
  • small or thinly chopped cabbage
  • coarse chopped bok choy
  • snow peas or sugar snap peas
  • Spinach