Main Dish

Fish Tacos

3/4 pound white fish fillet (tilapia, sole, flounder)

1 tablespoon sazon or Old Bay seasoning

1 teaspoon paprika

2 teaspoons lime juice, plus 1 lime as garnish

Olive oil spray

3/4 cup diced tomatoes

3/4 cup diced onion

Salt and freshly ground pepper

2 tablespoons reduced-fat mayonnaise

1 cup shredded lettuce

4 (6-inch) flour tortillas

Sprinkle both sides of the fillet with seasoning and paprika. Squeeze 2 teaspoons lime juice over the fish. Heat a nonstick skillet over medium-high heat and spray with olive oil.

Sauté fish 3 minutes. Turn fish over and add the tomatoes and onion to the skillet. Sauté 4 minutes. Fish should be opaque, not translucent. Add salt and pepper to taste.

While fish cooks, wrap tortillas in paper towel, and microwave 30 seconds. (Or wrap them in foil and place in a toaster oven or under a broiler for a minute to warm through.)

Spread mayonnaise over one side of the 4 tortillas. Place shredded lettuce over the mayonnaise, and top with fish. Spoon tomatoes and onion on top and fold tacos in half. Cut whole lime into quarters and place 2 on each plate. Makes 2 servings.

Per serving: 464 calories (29 percent from fat), 14.8 g fat (3.5 g saturated, 6.1 g monounsaturated), 84 mg cholesterol, 41.0 g protein, 42.5 g carbohydrates, 4.5 g fiber, 590 mg sodium.

Side dish

Avocado Salad

1/2 small, ripe avocado

2 tablespoons reduced-fat oil and vinegar dressing

4 cups shredded lettuce

Peel avocado and cut it in half around the stone. Remove the stone and slice the avocado. Place in a bowl and drizzle with dressing.

When tacos are ready, divide lettuce leaves between 2 dinner plates and place avocado slices and dressing on lettuce. Makes 2 servings.

Per serving: 84 calories (70 percent from fat), 6.5 g fat (0.8 g saturated, 3.7 g monounsaturated), 1 mg cholesterol, 1.9 g protein, 6.7 g carbohydrates, 4.3 g fiber, 15 mg sodium.