Serves: 6 Recipe ingredients2 lbs catfish fillets (6 pieces), rinsed and dried3/4 cup lowfat buttermilk1/4 tsp salt1/4 tsp hot pepper sauce3 oz. (about 30) whole wheat crackers, crushed2 T margarine, meltedRecipe directionsCombine buttermilk with salt and hot pepper sauce in a shallow dish. Place the cracker crumbs on a plate. Dip catfish in milk mixture, then roll in crumbs to coat. Place in a baking dish which has been sprayed with nonstick spray. Drizzle with margarineBake at 400* for 15 to 2…

Recipe ingredients1 lb. Sole fillets 1/4 cup Dry white wine 2 tsp. Dijon mustard 2 tsp. Lemon juice 1 tsp. Capers drained 1/2 tsp. Caraway seeds 1/8 tsp. White PepperRecipe directionsSpray 9×9 baking dish with non-stick cookinq spray. Place fish in dish. Combine remaining ingredients and pour over fish. Bake for 20 minutes at 375 degrees.caloriestotal fatsat fatproteinfibersodiumcarbs117102201311

Serves: 6 Recipe ingredients2 large tomatoes, seeded and chopped3/4 cup canned black beans, rinsed and drained1/2 cup frozen whole kernel corn, thawed3 Tbsp. thinly sliced green onions2 Tbsp. snipped fresh cilantro1/4 cup olive oil, divided2 Tbsp. lime juice, divided1/4 tsp. ground cumin1 jalapeno pepper, finely chopped1/8 tsp. garlic powderRecipe directionsMake Salsa: Combine tomatoes, black beans, corn, green onions, cilantro, 2 tablespoons of the olive oil, 1 tablespoon of the lime juice, cum…

Recipe ingredients1/4 cup plum sauce1/4 cup hoisin sauce1 tsp. hot chili garlic sauce12 ounce pork tenderloin, ready to cookRecipe directionsPreheat oven to 450*F. Place oven rack in top third of oven. Combine sauces in a small bowl. Place tenderloin on a foil-lined baking sheet with shallow sides, and tuck under narrow end of tenderloin to prevent it from drying out. Sprinkle tenderloin with salt and pepper. Generously coat with plum sauce mixture.Roast, uncovered, about 20 to 25 minutes, or un…

Serves: 4 Recipe ingredients2 tablespoons paprika1 tablespoon garlic powder1 teaspoon salt2 teaspoons coarsely ground pepper1 teaspoon dill weed3 tablespoons worcestershire sauce2 tablespoons red wine vinegar4 3-ounce boneless pork tenderloinsRecipe directionsMix all ingredients except pork chops in a small bowl. Rub both sides of pork chops with mixture. Refrigerate for 20 minutes. Spray rack with non stick cooking spray. Grill or broil for approximately 5 minutes on each side, or until pork is…

Serves: 6 Recipe ingredients6 boneless, skinless chicken breasts1 tablespoon vegetable oil1/2 teaspoon pepper3 garlic cloves, chopped1 1/2 tablespoons tomato paste1/2 cup chicken stock2/3 cup balsamic vinegar1 tablespoon honey4 tablespoons green onion tops, thinly slicedRecipe directionsIn large fry pan, heat oil over medium-high heat. Add chicken and cook, turning and sprinkling pepper equally on each side of chicken, about 10 minutes or until slightly brown on all sides. Remove chicken from pa…

Serves: 6 Recipe ingredients1 Tbsp. sesame seedspinch of salt1 1/2 lbs. boneless sirloin steak, trimmed of fat6 scallions, trimmed and thinly sliced4 cloves garlic, finely chopped3 Tbsp. finely chopped fresh ginger3 Tbsp. reduced sodium soy sauce1 Tbsp. rice vinegar or cider vinegar1 1/2 tsp. vegetable oil1 1/2 tsp. sugargenerous grinding of black pepperRecipe directionsIn a small heavy skillet, toast sesame seeds over medium heat until they begin to brown and have a toasted aroma. Transfer to a…