Fish is a high-quality source of lean protein and heart-healthy fat. Baking fish in foil packets with flavorful, fresh vegetables lets you make a quick meal with easy cleanup. Pair it with a salad and a side of quinoa or brown rice for a balanced meal.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes

Ingredients

• 4 white fish fillets (such as tilapia)
• 1 cup halved small cherry or grape tomatoes
• 1/3 cup finely diced green bell pepper
• ¼ cup minced sweet onion
• 2 cloves garlic, minced
• 2 tbsp olive oil
• ¼ tsp salt
• ¼ tsp ground black pepper

Directions

1. Preheat the oven to 425 degrees Fahrenheit.
2. Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.
3. In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt, and pepper. Top each piece of fish with an equal amount of vegetables.
4. To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center so they meet. Roll the foil down two to three turns to seal the two sides. Grab each open end and roll towards the center to create and seal the packet.
5. Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.