Romaine-Wrapped Tilapia with Red Onion and Capers

nonstick cooking spray
4 large romaine lettuce leaves
4 (5 oz)tilapia fillets
Salt and ground black pepper, to taste
4 teaspoons grainy coarse mustard
4 slices red onion
4 teaspoons drained capers

1. Preheat oven to 400° F. Spray a large, shallow baking dish with nonstick cooking spray.

2.Place romaine leaves on paper towels and sprinkle with water. Cover leaves with another paper towel and microwave on high for 10 seconds, until leaves are tender.

3. Arrange leaves on a flat surface and top each leaf with a single tilapia fillet (place fish crosswise on leaf). Season the top of fish with salt and black pepper, then spread with 1 teaspoon mustard. Place onion slice and 1 teaspoon capers on top of mustard. Fold over one side of romaine leaf to cover fish and then fold over the other side. Place wrapped fish seam-side down in prepared baking dish and cover with foil. Bake 15-20 minutes, until fish is fork-tender.

Serves 4.