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Soy-sesame fish and vegetable packets

Soy-sesame fish and vegetable packets

Makes 4 servings

1 1/3 cups trimmed sugar snap peas or snow peas

1 1/3 cups asparagus pieces (cut into 1-inch pieces)

1 1/3 cups julienne-cut zucchini (about 1- by \-inches)

4 fish fillets, about 4 ounces each and cut about {-to }-inch thick, such as salmon, rainbow trout, tilapia or striped bass

2 cloves garlic, minced

1 tablespoon minced ginger

2 tablespoons rice vinegar

1 tablespoon light soy sauce

1 { teaspoons sesame oil

4 teaspoons sesame seeds, toasted

Preheat oven to 450 degrees. Line 4 sheets of heavy-duty aluminum foil, about 12- by 18-inches each, on the counter top. Spray each with nonstick cooking spray.

Evenly divide vegetables and place in the center of each aluminum foil sheet. Place fish on top of vegetables.

Combine garlic, ginger, vinegar, soy sauce and sesame oil. Whisk to combine, then spoon \ of soy mixture evenly over each piece of fish. Sprinkle top of each with 1 { teaspoons sesame seeds.

Bring up the sides of the foil. Double-fold the top and ends to seal the packets tightly, leaving room for heat circulation and steam inside. Place sealed packets in a single layer on a large, 12- by 18-inch baking sheet. Bake 17 minutes; remove from oven and allow to stand, unopened, 3 to 4 minutes. Carefully open packets, using caution as steam will be hot.

Per serving: 207 calories (30 percent from fat), 7 grams total fat (1 gram saturated), 67 milligrams cholesterol, 9 grams carbohydrates, 27 grams protein, 191 milligrams sodium, 3 grams dietary fiber.