One-Shot-Deal Dinner

Fish and vegetables cooked in parchment paper.
  • Yield: 1 servings

This recipe is from Biggest Loser nutritionist Rachel Beller, who writes, "Simply toss your protein and veggies into parchment paper, seal, bake—and you’re good to go. No cleanup!"


2cups any veggies, cut into bite-size pieces
1/2 garlic clove, minced
Salt and freshly ground black pepper
4ounces black cod fillet
1/2teaspoon reduced-sodium soy sauce or Bragg Liquid Aminos
1 scallion, white and light green parts, thinly sliced
1/4cup vegetable broth
Splash of dry white wine
Sesame seeds
Lemon wedges


Preheat the oven to 375°F. Lay a big rectangle of parchment paper on a baking sheet; place the veggies and minced garlic on one end of the paper and season lightly with salt and pepper. Place the fish on top of the veggies and brush with the soy sauce. Add the scallion. Sprinkle the vegetable broth and a splash of white wine over the whole thing. Fold the parchment over the fish and veggies and, beginning at one end, crimp the edges to seal it completely (you’ll wind up with a semicircle-shaped packet). Bake for 10 to 15 minutes, then set aside to cool for 5 minutes. Open the parchment, sprinkle the fish with sesame seeds, add a squeeze of lemon juice and serve.

Reprinted with permission from Eat to Lose, Eat to Win: Your Grab-and-Go Action Plan for a Slimmer, Healthier You by Rachel Beller, MS, RD, William Morrow, 2013.