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Tilapia en Papillote
with miso soy ginger carrots and rice

Active: 20 min Total: 35 min

En papillote simply means cooking in parchment paper and it's my favorite way to cook fish. The fish always comes out juicy and tender. Invite kids to help you make the pockets - it'll definitely make them enjoy the meal more! This miso soy ginger sauce gets stretched across today and Tuesday's meal adding flavor to our veggies and protein. Vegetarians will be making a tofu saute with the same flavor profile but with some extra greens.

Ingredients

Servings:
4
Metric
Tilapia en Papillote with Miso-Ginger Carrots:
  • Tilapia - 4 fillets
  • Carrots - 1 lb, sliced thinly
  • Cilantro - 1/4 bunch, chopped
  • Homemade miso soy ginger sauce - 1/2 cup ((ingredients listed separately))
  • Parchment paper or tin foil -
  • Lemon - 1/2, wedges
Rice (1 cup):
  • Rice (brown or white) - 1 cup, uncooked
Miso Soy Ginger Sauce:
  • Ginger - 2 tsp, grated
  • Miso - 2 tsp
  • Water - 2 Tbsp
  • Soy sauce, low-sodium - 2 Tbsp
  • Rice vinegar - 2 Tbsp
  • Brown sugar - 1 tsp
  • Canola or grapeseed oil - 2 Tbsp

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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Prep

  1. Rice - {Double rice if making Tuesday's meal too.} For white rice, rinse until clear. Fill a saucepan or Dutch oven (or rice cooker) with rice, water (use 2:1 ratio for water to rice), and some salt. Cover with lid and bring to a boil. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it's absorbed all the water. If it's not done, leave the cover on until all water has been absorbed. Take cover off to release steam and fluff with a wooden spoon after 5 minutes. (Can be done up to 5 days ahead)
  2. Tilapia - Rinse and dry fish. Lightly salt and pepper.
  3. Carrots / Cilantro - Prep as directed. For carrots, be sure to slice them as thinly as possible - watch this video for help! (Can be done up to 5 days ahead)
  4. Miso soy ginger sauce - {Double sauce if making Tuesday's meal too.} Grate ginger with a Microplane. Mix together sauce ingredients. If you made enough for Tuesday's dinner, set aside half now so you don't forget and use it all tonight. (Can be done up to 5 days ahead)
  5. Parchment paper or foil - Tear out 4 sheets, about 18" wide. Stack, fold in half, and then cut into angular heart shapes (diagram below or see video). (Can be done anytime before meal)

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Make

  1. Preheat oven to 375F (191C) degrees.
  2. Toss carrots in half of the sauce.
  3. Open up your parchment paper and spoon one serving of carrots onto each of parchment paper (keep filling to one side of the fold). Place fillet over carrots and drizzle with remainder of sauce.
  4. Fold packet closed and make small folds along the open border to form an airtight seal (See diagram below or watch this video). Repeat for all packets.
  5. Place folded pouches onto a baking sheet and bake for 12 minutes to 15 minutes.
  6. Open up your steaming packets of fish and serve with lemon wedges. Enjoy over warm rice! {If you doubled rice for Tuesday's dinner, remember to save half.}

Nutrition Facts

Serving Size: 1 serving
Servings Per Recipe 4
Amount Per Serving
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% Daily Value
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Reviews

Ratings

Original (29)
No ratings yet.
Gluten-free (0)
Paleo (2)
Vegetarian (1)

14 reviews

I doubled the ginger and used Agave instead of sugar for a lower glycemic punch. I thought the carrots were a bit crispy. Next time, I will either microwave them for a minute before adding them to the parchment - or use precut carrot coins which are usually thinner.

By: Alicia
Posted: Jan 05, 2017
Diet: Original
0 Helpful

loved loved loved this meal!!!!!

By: Bethany
Posted: Sep 04, 2015
Diet: Paleo
0 Helpful

Sub'd cod for the tilapia because we are not fans of tilapia. Fantastic method of cooking fish. So delicious. I was worried the fish would be bland so I added some asian spice rub and black sesame seeds to it. Turned out great. Felt weird not eating a green vegetable. I think I would do a quick pick on some cucumbers next time for a cold cucumber salad.

By: Suzanne
Posted: Jan 26, 2015
Diet: Original
0 Helpful

Needs flavor improvement on the fish, but the sauce and carrots were good.

By: Jenise
Posted: Jan 14, 2014
Diet: Original
0 Helpful

We loved it! It was also a great recipe for cooking with my two year old, who insisted on scooping the tablespoons for the dressing, and eating the carrot rounds :) Thanks Jess!

By: Erin
Posted: Nov 22, 2013
Diet: Original
0 Helpful

This was really great! The fish cooked perfectly and the sauce was so good! I used halibut fillets instead of tilapia. Don't skip the lemon wedges for serving, the little squeeze of lemon over the fish really adds something.

By: Liz
Posted: Nov 19, 2013
Diet: Original
0 Helpful