Baked Fish in Foil with Tomato, Pineapple and Cilantro


This is my favorite way to cook…simple ingredients, rustic preparation (a handful of this, a drizzle of this) with tons of bold, in your face flavor. As always, this recipe will deliver an awesome mix of protein (from the tilapia), high quality carbohydrates (from the fruit, veggies and rice) and heart healthy fat (from the extra virgin olive oil) to help stabilize your blood sugar levels, burn fat, build muscle and feel great all day long. I like to serve the fish straight out of the foil with all of its natural sauce on top of brown jasmine rice.

Baked Tilapia in Foil with Tomato, Pineapple and Cilantro

  • Any white fish that you have on hand (I used about a pound of tilapia filets)
  • Kosher or sea salt
  • Fresh ground black pepper
  • Drizzle of extra virgin olive oil
  • 1 cup chopped pineapple
  • 1 cup cherry or grape tomatoes, sliced lengthwise
  • ½ cup chopped white onion
  • 5 garlic cloves, just smash them, no need to chop
  • Handful of cilantro, rough chopped
  • A few chives, chopped
  • All the juice from ½ orange
  • All the juice from ½ lime
  • Cilantro for garnish
  • Cooked basmati brown rice or regular brown rice for serving


1. Preheat oven to 350 degrees. Place 1 or 2 large pieces of tinfoil down in a baking pan and place fish on top- you want to form a large pocket for the fish to steam inside of the foil without any juices escaping.
2. Season fish really well with salt and pepper. Drizzle with a little extra virgin olive oil. Dump remaining ingredients (pineapple through the chives) on top. Squeeze orange and lime juice on top. Fold top of foil to make a pocket (making sure that the juice can’t escape from the top or bottom of the pocket).
3. Bake for about 25 minutes or until fish is cooked throughout. Serve fish and sauce that it’s swimming in (so much flavor in here) over brown rice.

Top with fresh cilantro. Add salt and pepper if necessary and enjoy!

Recipe by Venice Nutrition Head Chef, Valerie Cogswell


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