1/4 cup lemon butter dill sauce
1/2 cup Italian bread crumbs
1 1/2 lb tilapia fillets (thawed, if needed)
butter cooking spray
1. Preheat 2-sided tabletop grill. Pour lemon dill sauce in medium bowl. Place bread crumbs on plate (may be paper). Dip fish in lemon dill sauce, then coat both sides with bread crumbs (wash hands).
CALORIES (per 1/4 recipe) 280kcal; FAT 9g; CHOL 85mg;
1 cup fresh broccoli florets (rinsed)
1 1/4 cups reduced-sodium chicken broth
1 tablespoon butter
1 (5.9-ounce) box Parmesan (or seasoned) couscous mix
1 teaspoon Dijon mustard
1. Cut broccoli into bite-size pieces; place in microwave-safe bowl. Cover and microwave on HIGH 3–4 minutes or until desired tenderness.
CALORIES (per 1/4 recipe) 190kcal; FAT 4g; CHOL 10mg;
Ginger Cucumber Salad
2 tablespoons pre-sliced green onions
2 tablespoons pickled ginger (sushi gari)
1/4 cup refrigerated Oriental salad dressing
1/4 cup rice vinegar
1/4 teaspoon pepper
2 medium cucumbers (rinsed)
1. Place all ingredients (except cucumbers) in large bowl.
CALORIES (per 1/4 recipe) 60kcal; FAT 4g; CHOL 0mg;
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Recipe Version seaf0028