Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair.

Makes 4 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 cup quartered cherry or grape tomatoes
1 cup diced summer squash
1 cup thinly sliced red onion
12 green beans, trimmed and cut into 1-inch pieces
1/4 cup pitted and coarsely chopped black olives
2 tablespoons lemon juice
1 tablespoon chopped fresh oregano
1 tablespoon extra-virgin olive oil
1 teaspoon capers, rinsed
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 pound tilapia fillets, cut into 4 equal portions

1. Preheat grill to medium. (No grill? See Oven Variation, below.)
2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.

Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

NUTRITION INFORMATION: Per serving: 181 calories; 7 g fat (1 g sat, 4 g mono); 57 mg cholesterol; 8 g carbohydrate; 24 g protein; 2 g fiber; 435 mg sodium; 591 mg potassium.
Nutrition bonus: Selenium (68% daily value), Vitamin C (30% dv), Potassium (17% dv).
1/2 Carbohydrate Servings
Exchanges: 1 1/2 vegetables, 3 very lean meat, 1 fat

Excellent. We substituted with haddock.

Penelope, Burlington, VT

This was a really great summer dish. Very light and it went together quickly. I served with the Whole Wheat Couscous with Peas and Parmesan from this site. I did not have any fresh herbs, so I used dried, but I think any fresh herb would work here, not just oregano. Maybe a clove of minced garlic added next time.

Angela , Westland, Mi

Easy, tasty & healthy!

quick and tasty! will make again

, phoenix, az

Quick, easy, healthy and tasty. Easy to substitute other light fish and vegetables as well.

, Colchester, VT

Quick and easy. Delicious and will definitely make again.

, San Diego, CA

Excellent meal, lots of flavors.

Anonymous, Austin, TX

So easy and sooo delicious!! Tilapia is my new favorite fish because it is so inexpensive! It is easy to change the recipe and add lots of different kind of veggies. I definitely recommend using kalamata olives, too!

Emily, Boston, MA

The caper and olives overpowered the delicate fish and veggies, but I'm not a big fan of olives in my dishes, so I should have steered clear of this one.

Donna, Atlanta, GA