Ingredients
1 teaspoon + 1 tablespoon canola oil
1 1/2 pounds tilapia fillets
1/2 teaspoon salt
1/8 teaspoon pepper
1 (10-ounce) bag frozen diced onions
1 teaspoon browning sauce
2 tablespoons brown sugar
1 tablespoon balsamic vinegar

Steps

1. Preheat oven to 425°F. Coat baking sheet with 1 teaspoon oil. Season fish with salt and pepper; place on baking sheet and set aside (wash hands).
2. Preheat large sauté pan on medium-high 2–3 minutes. Place remaining 1 tablespoon oil in pan; swirl to coat. Add onions, cover and cook 6 minutes, stirring occasionally, or until tender.
3. Stir in browning sauce and brown sugar; cook (uncovered) 6 minutes, stirring often, until flavors are blended.
4. Add balsamic vinegar and cook 1–2 minutes, stirring occasionally. Divide onion mixture evenly over fish. Bake 10–12 minutes or until fish is opaque and flakes easily with a fork. Serve.

CALORIES (per 1/4 recipe) 230kcal; FAT 8g; CHOL 85mg; SODIUM 370mg; CARB 10g; FIBER 1g; PROTEIN 30g; VIT A 0%; VIT C 4%; CALC 4%; IRON 6%

Ingredients
1 tablespoon canola oil
1 cup frozen pepper stir-fry (sliced bell peppers and onions)
2 cups refrigerated hash brown potatoes
1 teaspoon seasoned salt

Steps

1. Preheat medium saucepan on medium-high 2–3 minutes. Place oil in pan; swirl to coat. Add pepper stir-fry, cover, and cook 4–5 minutes, stirring occasionally, until tender.
2. Stir in hash browns and seasoned salt; cover and cook 5 minutes, stirring often, or until tender. Serve.

CALORIES (per 1/4 recipe) 90kcal; FAT 3.5g; CHOL 0mg; SODIUM 490mg; CARB 13g; FIBER 1g; PROTEIN 1g; VIT A 2%; VIT C 6%; CALC 0%; IRON 0%