Quick-cooking and light, seafood provides a variety of meals that are both delicious and nutritious.
Prep Pointer: Toasting the panko before breading ensures a golden, crisp crust.
Serve with Bell Pepper and Corn Sauté: Melt 1½ teaspoons butter in a skillet over medium-high heat. Add ½ cup chopped onion, 1/3 cup diced red bell pepper, and 2 sliced garlic cloves; sauté 3 minutes. Add 2 cups thawed frozen corn, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 3 minutes. CALORIES 87; FAT 2g (sat 1g); SODIUM 164mg
Also Serve with Quick Parsley-Spinach Salad: Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon Dijon mustard in a medium bowl. Add 5 cups baby spinach leaves and 1 cup fresh flat-leaf parsley leaves; toss to coat. Top with 3 tablespoons chopped pistachios. CALORIES 82; FAT 6.1g (sat 0.8g); SODIUM 212mg