Simple meal

BY NANCY H. CROSBY

This recipe uses the simplest of ingredients to make a dish in about 20 minutes the whole family will enjoy.  I like to serve fish with microwaved, skin-on red potatoes.  While the fish and potatoes bake, you can steam some broccoli and heat a loaf of crusty whole grain bread.

Nutrition facts: Serving size: 1 (6-ounce) white fish fillet. Lean meat exchanges: 6; Calories per serving: 300, from fat: 45; Carbohydrates: 10 grams; Fat: 5 grams; Protein: 52 grams. Note: One small (3-ounce) potato equals 1 starch exchange, 15 grams carbohydrates, 3 grams protein and 80 calories. 

—Nancy H. Crosby R.D. of Townsend is a registered dietitian with 29 years’ experience counseling diabetics and others requiring therapeutic diets.