1 large egg, beaten (or 1/4 cup egg substitute)
1/2 cup Italian bread crumbs
1/4 cup flour
1 teaspoon seasoned salt
2 (10-ounce) packages frozen cod loins (thawed)
3 tablespoons butter, divided
1 cup reduced-fat milk
1 packet Béarnaise sauce mix (about 1 oz)
1 lemon (for juice, rinsed)

1. Place egg and bread crumbs in separate bowls. Combine flour and seasoned salt in third bowl. Preheat large sauté pan on medium heat 3–4 minutes.
2. Dredge each piece of fish in flour mixture, coating well. Dip in egg, turning to coat well; remove and let excess drip off. Dredge in bread crumbs. Place 2 tablespoons of the butter in pan; swirl to coat. Add fish (wash hands); cook 3–4 minutes on each side or until golden outside and flesh is opaque and separates easily with a fork. (Cook time may vary depending on thickness of fish.)
3. Meanwhile, combine milk and dry sauce mix in small saucepan on medium-high heat. Add remaining 1 tablespoon butter and bring to a boil, stirring often.
4. Reduce heat to medium; cook, stirring continually, until sauce thickens. Squeeze juice of one-half lemon (about 1 tablespoon) into sauce; stir until well blended. Serve sauce over fish.

CALORIES (per 1/4 recipe) 350kcal; FAT 13g; CHOL 135mg;
SODIUM 1020mg; CARB 23g; FIBER 1g; PROTEIN 33g;
VIT A 10%; VIT C 10%; CALC 10%; IRON 10%

1 pound fresh asparagus spears (rinsed)
1 tablespoon water
1 tablespoon butter
1/2 teaspoon seasoned salt

1. Cut 1 inch from tough root end of asparagus spears and discard. To do this quickly, group half the spears together, align ends, and slice with sharp knife. Cut into 2-inch pieces. Place in microwave-safe bowl with water.
2. Cover and microwave on HIGH 4–5 minutes, stirring once, or until desired tenderness. Drain asparagus; stir in butter and seasoned salt. Serve.

CALORIES (per 1/4 recipe) 50kcal; FAT 3g; CHOL 10mg;
SODIUM 210mg; CARB 4g; FIBER 2g; PROTEIN 2g;
VIT A 20%; VIT C 10%; CALC 2%; IRON 15%