Here's one that my wife and I rely on when we're in the mood for something QUICK, healthy, cheap and tasty. Yes, it hits all four wickets.
Tilapia goes for about $4.99/lb where I live, and frozen stir-fry veggies are $1.50 /bag - you can't beat it.
What you need:
Tilapia filet(s)
(1) Bag stir-fry veggies
Old Bay Seasoning
Garlic Salt
Butter/Margarine
Lemon
9x13 Baking pan
Tin Foil
Non-Stick Spray
How you do it:
Preheat oven to 375. Spray pan with non-stick and lay filets in. Season filets with Old Bay & Garlic Salt. Top with pat of butter and lemon slice per filet. Spread frozen veggies in free space left in pan. Cover with tin foil, put in oven. Post on AirWarriors for 25-30 minutes, pull pan out (fish should be flakey) and you now have a full meal - Fish + Veggies and it cost you about $6!