When the French cook en papillote, they steam the food in cooking parchment. Here we use aluminum foil to provide the same results. Both preparation and cleanup are super quick.

　　

Ingredients

serves 4, 3 ounces fish per serving

　　Cooking spray

　　4 fish fillets, such as mahi-mahi (about 4 ounces each), rinsed and patted dry

　　1 teaspoon bottled chopped garlic or 2 medium garlic cloves, chopped

　　1/2 teaspoon salt

　　1/2 teaspoon crushed red pepper flakes

　　8 or 12 fresh basil leaves

　　4 medium Italian plum (Roma) tomatoes, cored and cut crosswise into 1/4-inch slices

　　1/4 cup dry white wine (regular or nonalcoholic)

　　

Step 1

Preheat the oven to 375°F or preheat the grill on medium.

　　

Step 2

Tear off four sheets of aluminum foil, each about 12 x 10 inches. Fold each sheet in half, make a crease, then open again. Lightly spray with cooking spray. Place a fillet on one half of each sheet. Sprinkle each fillet with the garlic, salt, and red pepper flakes. Top with the basil and tomatoes. Pour 1 tablespoon wine over each serving. Fold the foil over the fish. Tightly fold up the foil to enclose the fish.

　　

Step 3

Bake or grill for about 15 minutes, or until the fish flakes easily when tested with a fork. When unfolding the foil, be careful not to get a steam burn. Slide the contents of each packet onto a plate.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 119

　　

Step 6

Total Fat: 1.0g

　　

Step 7

Saturated: 0.0g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.0g

　　

Step 10

Monounsaturated: 0.0g

　　

Step 11

Cholesterol: 83mg

　　

Step 12

Sodium: 395mg

　　

Step 13

Carbohydrates: 3g

　　

Step 14

Fiber: 1g

　　

Step 15

Sugars: 2g

　　

Step 16

Protein: 22g

　　

Step 17

Dietary Exchanges

　　

Step 18

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals