Ingredients:

1 pound tilapia or other white fish fillet

3 teaspoons olive oil

Salt and fresh ground black pepper

3 scallions, sliced

1 lemon, cut into 4 wedges

Directions:

Rinse fish and pat dry with a paper towel. Heat olive oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side. Sprinkle with scallions, cover with a lid and cook 1 minute. Remove tilapia to two dinner plates and squeeze lemon juice from 2 lemon wedges on top. Serve remaining 2 lemon wedges on plate with fish.

Nutrition:

Per serving: 205 calories, 6 g fat, 1 g saturated fat, 89 mg cholesterol, 32 g protein, 3 g carbohydrates, 1 g dietary fiber, 1 g sugars, 148 mg sodium.

Exchanges/Choices: 5 lean meat, 1 fat

SHOPPING LIST

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1 lemon, 1 small bunch scallions, 3/4 pound tilapia fillets (or other white fish fillet)