Tilapia in Parchment with Tomato and Broccoli Over Rice

Cooking fish in parchment is easy, fast, and mess-free. Any type of white fish will work with broccoli and tomatoes, feel free to change up the seasonings also.

2 (4 oz) tilapia fillets, boneless and skinless
20 cherry tomatoes, halved
2 cups broccoli florets
6 cloves garlic, thinly sliced
¼ cup fresh parsley, torn
2 Tbsp. extra-virgin olive oil
2 tsp. soy sauce
2 tsp. unseasoned rice vinegar
1½ cups brown rice, cooked, warmed

Preheat an oven to 400°F (200°C/180°C fan, Gas Mark 6).

Cut a 15" square of parchment paper, fold it in half, and cut it into a heart shape, cutting near the edges to create as large a heart as possible. Place parchment heart on a large baking sheet.

Season tilapia on both sides with salt and pepper, then place tilapia, tomatoes, broccoli, garlic, and parsley on one side of parchment. Pour olive oil, soy sauce, and rice vinegar over fish and vegetables, then quickly fold other side of parchment over, folding edges to seal.

Bake 10 minutes.

Let sit 2 minutes, then carefully open parchment.

Top brown rice with fish, vegetables and cooking liquid.