Baked Tilapia with Citrus and Capers (AIP, Paleo, Whole30)

Tilapia is quick-cooking and takes on the flavor of whatever you put around it. I like to bake it in the oven, with one slightly fancy flourish: I enclose each fillet in a parchment packet with orange slices, shallots, capers and fresh thyme. As it bakes, everything steams together, keeping the fish tender while gently layering in all of those bright, briny, citrusy flavors. It takes just a couple minutes to fold the packets, and they cook quickly once they’re in the oven. You’ll have a baked tilapia dish that feels a little special, but is almost effortless, and it will be on the table in under 30 minutes.

How this Baked Tilapia recipe fits AIP, Paleo and Whole30

This baked tilapia recipe fits within AIP (the AutoImmune Protocol), Paleo and Whole30 using simple, whole ingredients: orange slices, shallots, capers and fresh thyme. When choosing capers, look for ones packed in brine, as they’re less likely to contain added stabilizers or citric acid.

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Start by seasoning the tilapia fillets on both sides. About a teaspoon of salt across four fillets is just right. Then lay out a sheet of parchment on your work surface and build from the bottom up. Add a layer of orange slices and place a fillet right on top. From there, scatter over the minced shallot, capers and fresh thyme, and finish with a teaspoon or two of olive oil.

Bring the long sides of the parchment up and together over the fish, then roll them down a couple of times until the packet sits snug against the fillet. From there, fold in the shorter sides like you’re wrapping a gift, and pinch the corners back to seal everything in. It doesn’t have to be perfect… just aim for a closed packet so the steam stays inside while it bakes.

Bake at 400° for 10 to 12 minutes. As always, I like to check with a thermometer, no need to open the packets. Just slide the probe right through the parchment and into the fish. You’re looking for it to land somewhere around 130° to 135°.

When you unwrap the filets, you’ll find that the delicate flavor of the oranges has perfumed the fish, the shallots have softened and the capers are plump. It’s a simple dish, perfect for a light and easy weeknight dinner. Serve the fish as is, or spoon everything over a bed of Boston lettuce or arugula. The orange and olive oil from the packets settle into a light, natural dressing.

Baked Tilapia with Citrus and Capers

5 from 1 vote

Baked tilapia with orange slices, shallots, capers and thyme, cooked in parchment.

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Total Time:30 minutes mins

Servings: 4 servings

Author: Christina Marche

Ingredients

• 4 4-5 oz tilapia fillets
• 1 tsp Kosher salt
• 1 orange, sliced into 8 thin slices
• 1 medium shallot, finely minced (about ¼ cup)
• 4 tsp capers, drained if brined or rinsed if salted
• 4 tsp fresh thyme leaves
• 2 tbsp olive oil

Instructions

• Heat the oven to 400°.
• Season the tilapia fillets evenly on both sides with the salt.
• Lay out four sheets of parchment paper. Place 2 orange slices in the center of each, slightly overlapping, then set a fillet on top. Divide the shallot, capers and thyme evenly over the fish, then drizzle each with olive oil.
• Bring the long sides of the parchment together over the fish and roll down to seal. Fold in the shorter sides, tucking the corners to fully enclose each packet.
• Transfer the packets to a baking sheet and bake for 10 to 12 minutes, until the fish registers 130° to 135° on an instant-read thermometer.
• Let sit briefly, then open the packets and serve.

Course: Main Course

Cuisine: AIP, AIP Modified, Paleo, Whole30

Recipe adapted from Sea Salt and Honey by Chloe, Olivia, and Nicholas Tsakiris