Prep Time 10 Min./Cook Time 30 MIn.

Ingredients

• 4 tilapia fillets
• 3 tablespoons fresh lemon juice
• 1 tablespoon butter, melted
• 1 clove garlic, finely chopped
• 1 teaspoon dried parsley flakes
• pepper to taste

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Spray a baking dish with non-stick cooking spray.
2. Rinse tilapia fillets under cool water, and pat dry with paper towels.
3. Place fillets in baking dish. Pour lemon juice over fillets, then drizzle butter on top. Sprinkle with garlic, parsley, and pepper.
4. Bake in preheated oven until the fish is white and flakes when pulled apart with a fork, about 30 minutes.

Ingredients:

1. • 1 1/2 pounds large sea scallops, side muscles removed
   • Fleur de sel or coarse kosher salt
   • 4 tablespoons extra-virgin olive oil, divided
   • 4 large green onions, chopped, white and green parts separated
   • 1 12-ounce container cherry tomatoes or grape tomatoes
   • 4 tablespoons coarsely chopped fresh Italian parsley, divided
   • 3 tablespoons fresh lemon juice
   • 1/2 teaspoon mild Spanish paprika (pimentn dulce)* or Hungarian sweet paprika
   • *Available at specialty foods stores and online from tienda.com.

Preparation:

Rinse and drain scallops; pat dry with paper towels. Sprinkle with fleur de sel and pepper. Heat 2 tablespoons oil in large skillet over medium-high heat. Add scallops; sauté until browned outside and just opaque in center, about 2 minutes per side. Transfer scallops to plate; cover. Add 1 tablespoon oil to same skillet; add white parts of green onions and sauté until almost tender, about 1 minute. Add tomatoes and green parts of onions and sauté until tomatoes begin to burst and release juices, about 5 minutes. Stir in 3 tablespoons parsley, lemon juice, and paprika. Return scallops and any accumulated juices to skillet and stir just until heated through, about 1 minute. Season with salt and pepper. Transfer scallop mixture to platter. Drizzle with 1 tablespoon oil and sprinkle with 1 tablespoon chopped fresh parsley.

4 Tilapia Fillets  6-8 oz. each (Catfish, Sole or Flounder) are also options

2 Tbsp. Honey Mustard

1 C. Pecans

Directions:

Heat oven to 450 degrees.  Line a rimmed baking pan with nonstick foil.

Finely chop pecans . Spread on a sheet of wax paper.  Put honey mustard in small cup:  stir in 2 tsp. Water

Brush one side of fillets with mustard mixture, then press into chopped pecans.  Place on baking pan.

Bake 10-14 min. until pecans are lightly toasted and fish is just cooked through.

If trout is not available, use any type of fish fillet (tilapia, grouper, mahi mahi, flounder, sole). Measure the fish at its thickest part and cook for 10 minutes per inch of thickness.

Helpful Hints:

Be sure to ask for the bones to be removed when buying the trout.

A quick way to chop parsley is to snip the leaves with a scissors.

TROUT AMANDINE

2 (3/4-pound each) whole trout

1/4 cup skim milk

1/4 cup flour

Salt and freshly ground black pepper

2 teaspoons olive oil

1 tablespoon sliced almonds

3 tablespoons lemon juice

2 tablespoons freshly chopped parsley

For garnish: 4 slices lemon

Rinse trout and pat dry with a paper towel.

Open fish flat and dip into skim milk.

Season flour with salt and pepper to taste. Dip trout into flour making sure both sides are completely covered. Shake off any excess.

Heat olive oil in a non-stick skillet large enough to hold fish in one layer over medium-high heat.Saute fish for 2 minutes and turn. Saute second side another 2 minutes. Remove to a plate.

Add almonds to the skillet and saute until slightly golden, about 1 minute. Sprinkle fish with lemon juice, almonds and parsley. Garnish plate with lemon slices.

Makes 2 servings, each with 409 calories, 20 grams fat, 97 mg cholesterol, 40 grams protein, 17 grams carbohydrates, 1 gram fiber, 110 mg sodium.