Ingredients
Aluminum foil
4 tablespoons unsalted butter, divided
1/2 cup shelled pistachios, finely chopped
Zest/juice of 1 lemon, divided
1/2 cup panko bread crumbs
4 (6-oz) firm, white fish fillets (swordfish or halibut), thawed
2 tablespoons capers, drained
1/2 cup white wine

Prep

• Preheat oven to 425°F. Line baking sheet with foil.
• Melt 2 tablespoons of the butter.
• Chop pistachios.
• Zest/grate lemon peel (no white; 1 teaspoon); squeeze lemon for juice (3 tablespoons).

Steps

1. Combine pistachios, bread crumbs, lemon zest, 1 tablespoon lemon juice, and melted butter until blended.
2. Place fish on baking sheet; top with pistachio mixture. Bake 10–12 minutes or until fish is 145°F (or opaque and separates easily).
3. Place capers and remaining 2 tablespoons butter in medium sauté pan on medium heat; cook and stir 2–3 minutes or until capers brown slightly. Stir in wine and remaining 2 tablespoons lemon juice; simmer 1–2 minutes or until sauce is reduced by about one-half. Serve sauce under fish.

CALORIES (per 1/4 recipe) 450kcal; FAT 28g; CHOL 125mg; SODIUM 300mg; CARB 11g; FIBER 2g; PROTEIN 34g; VIT A 10%; VIT C 10%; CALC 4%; IRON 8%

Ingredients
1 bag mixed salad greens (4–5 oz), finely chopped
15 pitted, seasoned olives, finely chopped
1 tablespoon fresh thyme leaves, finely chopped
2 plum tomatoes, finely chopped
1/2 cup crumbled garlic/herb feta cheese
1/4 cup extra-virgin olive oil

Prep

• Chop salad greens, olives, thyme, and tomatoes (1 cup).
  

Steps

1. Place all ingredients in salad bowl (except oil).
2. Drizzle with oil; toss and serve.

CALORIES (per 1/4 recipe) 200cal; FAT 20g; CHOL 15mg; SODIUM 400mg; CARB 5g; FIBER 2g; PROTEIN 4g; VIT A 35%; VIT C 8%; CALC 6%; IRON 2%