Ingredients
4 teaspoons flour, divided
1 teaspoon seasoned salt
large zip-top bag
5–6 sprigs fresh Italian parsley
juice of 1 lemon
1 1/2 pounds tilapia fillets
3 tablespoons butter, divided
1/4 cup white wine

Steps

1. Place 3 teaspoons flour and seasoned salt in zip-top bag; shake to mix and set aside. Chop (rinsed) parsley coarsely, leaves only, and measure (2 tablespoons). Slice (rinsed) lemon in half. Set both aside.
2. Preheat large sauté pan on medium-high 2–3 minutes. Check fish for bones by pressing on fillet with finger tips and remove. Add fish to zip-top bag; seal tightly and shake to coat. Wash hands.
3. Place 1 tablespoon butter in pan and swirl to coat. Add fish (wash hands) and cook 3 minutes. Add 1 tablespoon butter to center of pan. Turn fillets, using spatula, distributing butter under each fillet. Cook 3 more minutes until fish is golden and flakes easily. Place fish on serving plates.
4. Place remaining 1 tablespoon butter and 1 teaspoon flour, wine and juice from lemon in sauté pan. Heat 1–2 minutes until thickened, stirring occasionally. Stir parsley into butter sauce and serve over fish.

CALORIES (per 1/4 recipe) 249kcal; FAT 10g; CHOL 108mg; SODIUM 509mg; CARB 3g; FIBER <1g; PROTEIN 31g; VIT A 2%; VIT C 7%; CALC 0%; IRON 2%

Ingredients
8 ounces angel hair pasta (1/2 box)
2 cups fresh broccoli florets
1 tablespoon butter
1/2 cup sun-dried tomato pesto

Steps

1. Fill large saucepan 1/2 full of water. Cover and bring to a boil on high heat for pasta.
2. Stir pasta into boiling water and boil 1 minute. Stir in broccoli and boil 4 minutes, stirring occasionally.
3. Drain. Add butter to saucepan, using residual heat to melt butter. Stir in tomato pesto and pasta mixture; toss to mix and serve.

CALORIES (per 1/4 recipe) 303kcal; FAT 6g; CHOL 8mg; SODIUM 384mg; CARB 48g; FIBER 2g; PROTEIN 9g; VIT A 15%; VIT C 56%; CALC 2%; IRON 15%