Diabetes Forecast

Lemon Herb Tilapia Bundles

Per Serving

Lemon Herb Tilapia Bundles

Makes: 4 servings
Serving Size: 1 bundle
Calories 200
Fat 6 g
Saturated Fat 1.4 g
Trans Fat 0 g
Carbohydrate 5 g
Fiber 2 g
Sugars 2 g
Cholesterol 75 mg
Sodium 160 mg
Potassium 690 mg
Protein 35 g
Phosphorus 295 mg
Choices: Nonstarchy Vegetable 1, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 1 bundle
  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes


1 tsp. garlic powder
4 sprigs fresh thyme leaves, stems removed
1/8 tsp. salt
1/4 tsp. black pepper
4 (6-oz) tilapia fillets
2 tsp. canola oil
4 (12-inch) squares aluminum foil
4 slices lemon
2 cups broccoli florets
8 cherry tomatoes, cut in half


  1. Preheat the oven to 375° F.
  2. In a small bowl, combine the garlic powder, thyme leaves, salt, and pepper. For each tilapia fillet, brush both sides evenly with canola oil, then sprinkle both sides with the seasoning mixture.
  3. Lay 1 fillet on each piece of foil, and top each with 1 lemon slice and even amounts of broccoli and cherry tomato halves. Loosely fold the foil over the fillets and seal the edges.
  4. Place the foil packets on a rimmed baking sheet and roast for 18 to 20 minutes, or until the fish flakes easily with a fork. (Be careful when opening the foil packets; the steam will be very hot.)

Tip: You can prep foil packets in advance and refrigerate for up to a day. When you’re ready to eat, pop them in the oven and cook.

Recipe adapted from Mr. Food Test Kitchen Guilt-Free Comfort Favorites by Howard Rosenthal. Available May 2018 from shopdiabetes.org, 800-232-6733, and bookstores nationwide.


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