Sun-Dried Tomato Tilapia

Beginning on Ash Wednesday and running for the forty days before Easter (not counting Sundays) is Lent. This year, Ash Wednesday is February 6, 2008. During Lent, many Christians fast, while others give up their favorite food. A great many choose not to eat red meat during Lent. If you are looking for some terrific fish and seafood recipes this time of year, we will be offering several here at SheKnows over the next few weeks.

Red Lobster Senior Executive Chef Michael LaDuke provides us with simple tips and recipes to replace fried fish with healthier, creative alternatives that will keep menus fresh on meatless Fridays.

First let’s start with his tips for buying seafood from your local market:

  • The fish’s eyes should be clear. If the eyes are cloudy, the fish is beginning to get old.
  • The interior gills should be bright red. If the gills are pink or brownish gray, that means the fish has either been mishandled or is getting old.
  • There should be no offensive odor. Fresh fish does not smell fishy; it should smell moist and fresh, like a cut cucumber or melon. If there is an unusual odor, the fish should not be purchased.
  • The flesh should be firm and elastic to the touch. It should “spring back” into place. If an indention remains after the fish is touched, the fish is beginning to get soft and is probably old.
  • Fresh fillets or steak cuts should look moist and firm. A large degree of gapping, or the separation of flesh is a fillet, is a good indication that the fillet is getting old and should not be consumed.
  • Check for bruises. Dark spots that appear of fillets indicate bruises, which are caused by mishandling.

Next, we have a delicious and simple recipe for tilapia, courtesy of Red Lobster. Enjoy this meal during Lent or anytime of year.

Sun-Dried Tomato TilapiaSun-Dried Tomato Tilapia in a Bag
Serves 4
Cooking fish in a parchment bag results in a moist, flaky fish. This dish is great not only because it’s light but because it is simple to put together.


  • 8 Sheets of parchment paper
  • Nonstick Cooking Spray fat-free
  • 1 c. Carrots, shredded or matchstick cut
  • 1 Red Pepper, cut into thin strips
  • 8 Tbsp Sun-dried Tomato Vinaigrette Salad Dressing, fat-free
  • All –purpose Salt Free Seasoning, to taste
  • 4 Tbsp Sun-dried Tomatoes, chopped
  • 4 ea 8-10 oz pieces of Tilapia, skin off*

Layering the bag:

  1. Preheat oven to 400 degrees.
  2. Spray each sheet of parchment paper lightly with Non-stick Cooking Spray on top side only.
  3. Place ¼ Spinach in the center of each of 4 of the parchment paper pieces; add ¼ of the Carrots and ¼ of the Red Pepper slices to each stack.
  4. Top each Spinach and Vegetable stack with 1 Tbsp Sun-dried Tomato Vinaigrette.
  5. Place one piece of Tilapia on top of the Spinach and Vegetable mixture. Sprinkle with Salt Free Seasoning and top with 1 Tbsp chopped Sun-dried Tomatoes and 1 Tbsp Sun-dried Tomato Vinaigrette.

Sealing the bag:

  1. Place one sheet of the parchment, sprayed side down on top of each piece of the tilapia.
  2. Crimp the two sheets of parchment paper like a piecrust until the bottom and the top are completely sealed.


  1. Place the bags of tilapia onto a cookie sheet and cook in a 400 degree oven for 15-20 minutes or until the fish reaches an internal temperature of 140-150 degrees.
  2. Place the bag onto a plate and slice the parchment open at the table to enjoy.

*Chef’s Tip:
Other fresh fish species that work well with this dish includes Snapper, Grouper, Salmon, Halibut, Red Rockfish and Wahoo.


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