Foil Baked Tilapia

I finally have a healthy recipe for you!  I love fish.  I’m not sure why we don’t eat it more, well yes I am……..we live in the Midwest and fish is pricey here and not always the best quality.  My hubs and I grew up on the West coast in CA, so we were super-spoiled during our childhood when it comes to seafood.

I had some frozen tilapia in my freezer as well as several bell peppers we picked up at the farmer’s market, so I decided to try my hand at creating a new recipe. This recipe was SO easy and a great one for a beginning cook.  My husband commented on how good this was more than twice, so I know this recipe is a winner!!

Foil Baked Tilapia

4 tilapia fillets, fresh or thawed from frozen
2 bell peppers, sliced (I used one green and one yellow – red would be great too)
2 green onions, sliced thin
1 garlic clove, finely chopped
Dried cajun seasoning
Butter or olive oil
Freshly ground pepper, to taste 
4 sheets of foil
Preheat oven to 400 degrees.
Slice two bell peppers into thin strips.
 Slice green onions.  
Place four pieces of foil onto a large baking sheet.  Place 1/8th of the sliced bell peppers in the middle of each piece of foil.  Place tilapia on top of bell peppers.
Moderately season tilapia with dried cajun seasoning.  My seasoning is from The Spice House – they are amazing – check out their website
Place 1/4 of the garlic and green onions on top of fish as well as the remaining bell peppers.  Drizzle with olive oil or add a small pat of butter.  Add freshly ground pepper, to taste.
Fold up each piece of foil around the fish and pepper mixture.  Place in oven and bake for 20 minutes.
Fish is done when it flakes easily with a fork.
Serve fish on top of whole grain wild rice.  Make sure to pour all of the remaining juice from the foil packets over the fish.  Enjoy! 

Cottage Mama’s Note:  Uncle Ben’s Ready Rice would make this dish even quicker (only takes 90 seconds to cook).  If you don’t think you can cook, you can make this dish – I promise!  Give it a try and let me know what you think! 

Like this post? Want even more?
Sign up below and receive all my tutorials, recipes and updates directly in your email inbox.


  1. I have recently become a fan of Tilapia. I am so glad you posted this. Thanks. PS I hope I can find some seasoning.

  2. Sounds yummy! I think I’ll make it this weekend but have to switch out the cajun since we don’t do spicy..hmmm maybe some dill and lemon

  3. Anonymous says

    As I am watching my waistline, I love this idea! I have a mexican blend that might be good too…and a squeeze of lime on top…yum! What do you think of cooking these foil packets outdoors on the Weber grill in the summer?

  4. We don’t get to eat fish that often since we are in Kansas and fresh fish here is not really my fave. I am from the Philippines so we eat a lot of seafood. I sure miss the fresh ocean fish and no frozen kind. Here, I just have to settle with the frozen ones once in a while. That tilapia looks really good.

  5. Mmm. This looks good! Thanks for sharing! Plus, I’m happy to have discovered your talented blog!

  6. I am here via Follow Me Fridays.
    What a nice blog you have.

    I am currently hosting a giveaway to celebrate my recent graduation from college. It only took 23 years. 🙂 I hope you’ll stop by and enter.

  7. I have to give it a try. Hi from Australia

  8. This recipe is absolutely amazing!!! Its so easy to make! I came to work today and all I talked about was this recipe! !! Thanks for sharing it 🙂

  9. Thank you! I bookmarked this a few weeks ago and finally got around to making it tonight. It was DELICIOUS! I cut up the peppers last night so I could get everything put together quickly after work today. Both my almost 5 and almost 2 year olds gobbled it up. Thanks for sharing!!!

  10. This looks, good, healthy, and simple. I guess we wil be trying this recipie tonight.