Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

The sealed ingredients form their own sauce while the fish cooks.

SALMON, ASPARAGUS AND GRAPE TOMATOES EN PAPILLOTE

4 (6-ounce) pieces salmon fillet

2 tablespoons lemon juice

1 teaspoon grated lemon zest

1 tablespoon extra-virgin olive oil

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½ teaspoon salt

¼ teaspoon black pepper

1 tablespoon drained capers

1 pound asparagus, trimmed

1 cup grape or cherry tomatoes

1. Preheat the oven to 450 degrees. Cut four 18-inch lengths of foil, fold each in half to form a crease and unfold. Coat the foil with cooking spray and place each piece of salmon in the center of one folded side. Place ¼ of the asparagus and tomatoes next to each piece of salmon.

2. Whisk the lemon juice and zest, olive oil, salt, pepper and capers together. Drizzle over the salmon and vegetables.

3. Fold the foil over the contents and crimp the packets closed along the edges, leaving plenty of room for the contents "to breathe." Place the foil parcels on 2 large baking sheets and bake until they are puffy, 10-12 minutes. Transfer a packet to each plate and cut the top open before serving. (Be careful when you open the packets: the steam can burn.) Makes 4 servings

Nutrition for each serving 300 calories, 19 g fat, 4 g saturated fat, 26 g protein, 3 g fiber, 423 mg sodium

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STEAMED MEDITERRANEAN TILAPIA

1 pound tilapia

¼ teaspoon dried thyme

¼ teaspoon salt

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? teaspoon black pepper

3 plum tomatoes, diced

1 medium zucchini (about 8 ounces) diced

12 ounces red potatoes, cut into ½ -inch dice

¼ cup pitted Kalamata olives, coarsely chopped

2 tablespoons extra-virgin olive oil

½ cup white wine

1. Preheat the oven to 450 degrees. Cut four 18-inch lengths of foil, fold each in half to form a crease and unfold. Coat the foil with cooking spray and place ¼ the tilapia in the center of one folded side. Sprinkle the fish with the thyme, salt and pepper. Place ¼ of the tomatoes, zucchini, potatoes and olives around the fish and drizzle the olive oil and wine over the fish and vegetables.

2. Fold the foil over the contents and crimp the packets closed along the edges, leaving plenty of room for the contents "to breathe." Place the foil parcels on 2 large baking sheets and bake until they are puffy, about 12 minutes.

3. Transfer a packet to each plate and cut open the top before serving. (Be careful when you open the packets: the steam can burn.) Makes 4 servings

Nutrition for each serving 283 calories, 11 g fat, 2 g saturated fat, 24 g protein, 3 g fiber, 372 mg sodium

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SHRIMP AND SPINACH IN PACKETS

1½ pounds peeled and deveined shrimp

1 tablespoon extra-virgin olive oil

¼ cup cilantro, chopped

¼ teaspoon salt

8 cups baby spinach

4 teaspoons lime juice

½ jalapeño, minced (optional)

1. Preheat the oven to 450 degrees. Fold four 18-inch pieces of foil in half; unfold and spray inside with coat spray.

2. Combine the shrimp, olive oil, cilantro and salt in a bowl.

3. Place ¼ of the spinach on ½ of each piece of foil; top with ¼ of the shrimp and 1 teaspoon lime juice. Sprinkle with the jalapeño, if desired. Fold the foil over the contents and crimp the packets closed along the edges, leaving plenty of room for the contents "to breathe." Place the foil parcels on 2 large baking sheets and bake until they are puffy, about 10 minutes. (Be careful when you open the packets: the steam can burn.) Makes 4 servings

Nutrition for each serving 174 calories, 5 g fat, 1 g saturated fat, 24 g protein, 2 g fiber, 1,185 mg sodium