Main dish

Parmesan Fish Fillets

2 medium tomatoes, sliced

2 (6-ounce) fish fillets such as tilapia, snapper, mahi mahi or sole

1 tablespoon olive oil

1 teaspoon minced garlic

Salt and freshly ground pepper

1/4 cup Parmigiano-Reggiano cheese shavings

1/2 cup basil, torn into bite-size pieces

Arrange tomato slices in a microwaveable dish in one layer. Sprinkle with salt and pepper to taste. Microwave on high for 2 minutes. Place fish fillets over the tomatoes. Drizzle with olive oil. Sprinkle with minced garlic and salt and pepper. Cover loosely with plastic wrap. Microwave on high 5 minutes or until center of fillet is opaque. (Test after 3 minutes as microwave ovens have different powers.)

Remove from microwave, place cheese over fish and cover with plastic wrap. Let stand 2 minutes, covered, before serving. Sprinkle basil on top. Serve fish over cooked pasta. Makes 2 servings.

Per serving: 304 calories (38 percent from fat), 12.9 g fat (4.0 g saturated, 7.0 g monounsaturated), 92 mg cholesterol, 40.0 g protein, 8.6 g carbohydrates, 2.4 g fiber, 252 mg sodium.

Side dish

Basil Penne Pasta

1/2 cup fresh basil, torn into bite-size pieces

2 teaspoons olive oil

2 teaspoons balsamic vinegar

1/4 pound penne pasta, about 1 1/2 cups

Salt and freshly ground pepper

Bring a large saucepan with 3 to 4 quarts of water to a boil. Place basil, olive oil and balsamic vinegar in a large bowl. Add pasta to boiling water and cook 10 minutes or until al dente. Remove 2 tablespoons of the pasta water to the bowl and mix with sauce ingredients. Drain pasta and add to bowl. Toss well with salt and pepper to taste. Divide between two dinner plates and top with fish. Makes 2 servings.

Per serving: 257 calories (19 percent from fat), 5.4 g fat (0.8 g saturated, 3.4 g monounsaturated), no cholesterol, 7.7 g protein, 43.6 g carbohydrates, 1.9 g fiber, 5 mg sodium.