Fish and Veggies Baked in Parchment

Makes 4 servings

Ingredients:

1 roll parchment paper

16 stalks asparagus, trimmed

8 small carrots, halved

lengthwise

4 2.5-ounce tilapia fillets

1 tablespoon olive oil

½ teaspoon garlic-herb salt-free seasoning

1⁄8 teaspoon salt

4 thin orange slices, halved

Method:

1 Heat oven to 400°F. Cut four 12-inch squares of parchment and fold in half. For each packet put 4 asparagus, 4 carrot halves, and 1 fillet on one side of the crease. Sprinkle with olive oil, seasoning, and salt.

2 Top with orange slices. Then, fold paper over fish and vegetables. Make two or three 1-inch folds on the short ends, then repeat on the long side to enclose. Arrange on a large baking sheet.

3 Bake for about 12 minutes. Check for doneness by unrolling a flap of paper (fish should flake easily and vegetables should be crisp-tender).

4 Using scissors, carefully cut through the top of each pack, pulling paper away to expose the fish and veggies.

Nutrition per serving: 125 calories; 16g protein; 6g carbohydrate, 5g fat (1g saturated fat); 5g fiber; 2mg iron; 126mg sodium.

kitchen tip:

Trim the asparagus by bending it near the woody end until it snaps.

Fish and Veggies Baked in Parchment