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)

Ingredients

1/2 cup mayonnaise

1/2 cup minced red onion

4 tablespoons dill pickle relish

salt and ground black pepper to taste

2 (4 ounce) fillets tilapia fillets

1 teaspoon seafood seasoning (such as Old Bay®)

1/2 teaspoon garlic powder

2 tablespoons butter

4 slices rovolonecheese

4 slices whole wheat bread, toasted (optional)

Directions

1.  Tartar Sauce: Stir together the mayonnaise, onion, and relish in a small bowl. Season to taste with salt and pepper, and set aside.
2. Season the tilapia fillets on both sides with the seafood seasoning and garlic powder. Melt the butter in a skillet over medium heat. Cook the tilapia fillets until they are golden brown on both sides and no longer translucent in the center, 2 to 3 minutes per side. Place two slices of provolone cheese on top of each fillet, cover the skillet, and cook until the cheese has melted.
3. Place each tilapia fillet onto a slice of toasted bread (if making sandwich), spread with the reserved sauce, then top with the remaining slices of bread.
4. Or serve on plate with sauce on the side.

Ingredients

1/4 cup butter, melted

1/4 cup lemon juice

1/4 cup chopped green onions

2 tablespoons water

1/2 teaspoon dill weed

1/2 teaspoon garlic salt

1 pound cod or haddock fillets, cut into serving size pieces

Lemon-pepper seasoning

Lemon slices and dill sprigs, optional

Directions

In an ungreased 11-in. x 7-in. baking dish, combine the butter, lemon juice, onions, water, dill and garlic salt. Add fish fillets; turn to coat. Cover and refrigerate for 1 hour.

Loosely cover and bake at 350° for 25-30 minutes or until fish flakes easily with a fork. Sprinkle with lemon-pepper. Garnish with lemon and dill if desired. Yield: 3-4 servings.

Nutritional Facts1 serving (1 each) equals 189 calories, 12 g fat (7 g saturated fat), 74 mg cholesterol, 405 mg sodium, 2 g carbohydrate, trace fiber, 18 g protein.

Ingredients

1/4 cup fat-free Italian salad dressing

1/2 teaspoon sugar

1/8 teaspoon each salt, garlic powder, paprika and pepper

2 cod fillets (6 ounces each)

2 teaspoons butter

Directions

In a large resealable plastic bag, combine the dressing, sugar and seasonings. Add the fish; seal bag and turn to coat. Refrigerate for 10-30 minutes.

Drain and discard marinade; place fillets on a broiler pan coated with cooking spray. Broil 3-4 in. from the heat for 10-12 minutes or until fish flakes easily with a fork. Place 1 teaspoon butter on each fillet; let stand until melted. Yield: 2 servings.

Nutritional Facts1 cod fillet equals 170 calories, 5 g fat (3 g saturated fat), 75 mg cholesterol, 407 mg sodium, 2 g carbohydrate, trace fiber, 27 g protein. Diabetic Exchange: 4 lean meat, 1/2 fat.

Ingredients

1 pound cod, cut into 3/4-inch pieces

1 tablespoon minced fresh parsley

1/8 teaspoon pepper

1/2 cup chopped onion

1 garlic clove, minced

2 tablespoons butter

1/3 cup orange juice

1 tablespoon lemon juice

1 teaspoon grated orange peel

Directions

Place fish in an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with parsley and pepper.

In a small skillet, saute onion and garlic in butter until tender; spoon over fish. Combine juices and orange peel; drizzle over fish.

Bake, uncovered, at 375° for 20-25 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Analysis:One serving equals 153 calories, 139 mg sodium, 37 mg cholesterol, 5 gm carbohydrate, 19 gm protein, 6 gm fat. Diabetic Exchanges: 2 lean meat, 1 vegetable.

Ingredients

1 lb fresh cod fillets, cut into 4 pieces

Cooking spray

2 tablespoons fresh dill weed

4 teaspoons margarine, melted

4 teaspoons fresh lemon juice

1 teaspoon crushed garlic

2 tablespoons sliced almonds

Directions

Preheat oven to 425°F.

Coat baking dish with cooking spray. Arrange fish in single layer.

In small bowl, mix dill, margarine, lemon juice, and garlic. Pour over fish.

Bake 8 minutes.

Sprinkle with almonds. Continue cooking 2 more minutes, being careful not to burn almonds.

Nutritional Facts1 serving equals 258 calories, 6 g fat (1 g saturated fat), 177 mg sodium, 1 g carbohydrate, 47 g protein. Diabetic Exchanges: 6-1/4 lean meat, 3/4 fat.

Ingredients

1. 1 pound cod fillets
2. 1/4 cup white wine or chicken broth
3. 3 green onions, thinly sliced
4. 1 tablespoon brown sugar
5. 1/4 teaspoon ground ginger
6. 1 tablespoon rice vinegar
7. 1 tablespoon soy sauce
8. 1 tablespoon sesame oil
9. 1-1/2 teaspoons minced garlic
10. 1/2 teaspoon lemon-pepper seasoning
11. 1 tablespoon sesame seeds, toasted

Directions

1. Place fillets in a greased 8-in. square baking dish. In a small bowl, combine the wine, onions, brown sugar, ginger, vinegar, soy sauce, oil, garlic and lemon-pepper. Spoon over fillets; sprinkle with sesame seeds.
2. Bake, uncovered, at 400° for 15-20 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts1 serving equals 158 calories, 5 g fat (1 g saturated fat), 43 mg cholesterol, 354 mg sodium, 6 g carbohydrate, trace fiber, 19 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Ingredients

1 teaspoon olive oil

1 pound wild salmon fillets

1 tablespoon honey

1/2 tablespoon chopped fresh ginger or 1/4 teaspoon ground ginger

2 teaspoons reduced-sodium soy sauce

1/2 tablespoon toasted sesame seeds (see note)

Directions:

1. Heat olive oil in a nonstick skillet over medium-high heat. Add salmon and cook 5 minutes. Meanwhile, mix honey, ginger and soy sauce together. Set aside.

2. Turn salmon; cook 3 minutes for a 1-inch-thick piece of salmon. Remove skillet from heat, spoon sauce over salmon and let sit in skillet for about 30 seconds.

3. Remove to individual plates and sprinkle with sesame seeds.

Nutrition:

Per serving: 316 calories; 13.5g fat; 2.5g saturated fat; 78mg cholesterol; 37.5g protein; 10g carbohydrate; 0.5g fiber; 279mg sodium.

Note: Toasted sesame seeds can be found in some supermarkets. If toasting your own, brown the sesame seeds in a skillet for 30 seconds, then remove the seeds and use the same skillet to cook the salmon.