A Healthy Meal in Under 30 minutes

Here's a good, low-fat meal that can be made in and on the table in under 30 minutes. (compliments of Taste of Home Simple & Delicious magazine)

Baked Tilapia

3/4 c. soft bread crumbs

1/3 c. grated parmesan cheese

1 tsp. garlic salt

1 tsp. dried oregano

4 tilpia fillets (5 oz. each)

-In a shallow bowl, combine the bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray.

-Bake at 425 degrees for 8-12 minutes or until fish flakes easily with a fork. 

Makes 4 servings

Nutrition Facts: 1 fillet=143 calories, 2 g. fat (1 g. sat fat), 72 mg. cholesterol, 356 mg. sodium, 2 g. carbohydrate, trace fiber, 28 g. protein

Sauteed Corn with Tomatoes & Basil

1 c. fresh or frozen corn

1 tbsp. olive oil

2 c. cherry tomatoes, halved

1/4 tsp. salt

1/4 tsp. pepper

3 fresh basil leaves, thinly sliced

-In a large skillet, saute corn in oil until crisp-tender. Stir in the tomatoes, salt and pepper; cook 1 minute longer. Remove from the heat; sprinkle with basil. 

Nutrition Facts: 3/4 cup equals 85 calories, 4 g. fat (1 g. sat fat), 0 cholesterol, 161 mg. sodium, 12 g. carbohydrate, 2 g. fiber, 2 g. protein