Ingredients
zest of 1 lemon
1/2 bunch fresh Italian parsley, finely chopped
5 cloves garlic, finely minced
4 fish filets such as snapper, orange roughy, or tilapia (1 1/2 lb)
1 cup Italian-style panko bread crumbs
1 teaspoon chipotle hot pepper sauce
5 tablespoons extra-virgin olive oil, divided
1/4 teaspoon pepper
1 teaspoon Greek seasoning

Prep

• Preheat grill.
• Zest/grate lemon peel, no white (1 tablespoon).
• Chop parsley (1/2 cup) and mince garlic.
• Always check fish for bones.

Steps

1. Combine lemon zest, parsley, garlic, bread crumbs, pepper sauce, and 2 tablespoons olive oil. Mix well, using fingertips, until blended; set aside.
2. Brush both sides of fish evenly with 1 tablespoon olive oil, then sprinkle with pepper and Greek seasoning. Place fish on grill; grill 2–3 minutes on each side until 145°F (or flesh is opaque and separates easily).
3. Transfer fish to a warm plate and top each filet with a generous portion of the herb-crumb mixture. Drizzle with remaining 2 tablespoons olive oil; serve.
   

CALORIES (per 1/4 recipe) 450kcal; FAT 26g; CHOL 60mg; SODIUM 730mg; CARB 18g; FIBER 1g; PROTEIN 36g; VIT A 15%; VIT C 25%; CALC 8%; IRON 8%

Ingredients
1 bag spring mix salad blend (4–6 oz)
1 1/2 cups shaved Parmesan cheese
1 cup pine nuts (or slivered almonds)
2 cups cherry tomatoes
1/4 cup Italian salad dressing

Steps

1. Place salad blend, cheese, and pine nuts in salad bowl. Cut tomatoes in half; add to salad.
2. Add dressing; toss and serve.

CALORIES (per 1/4 recipe) 420kcal; FAT 36g; CHOL 20mg; SODIUM 720mg; CARB 11g; FIBER 3g; PROTEIN 17g; VIT A 50%; VIT C 25%; CALC 40%; IRON 15%