Everywhere you turn there are new findings about the benefit of adding more fish to your weekly meal plan.  The American Dietetic Association recommends eating fish two to three times per week to gain health benefits.  However, many people are not familiar with how to cook or prepare fish for their family.  Here is a simple recipe for quick, great tasting fish dinner.    

Easy Tilapia Bake

1 pound tilapia fillets
1 tablespoon butter
1 garlic clove, minced
1 teaspoon chopped fresh tarragon
1/4 cup apple cider vinegar

In a microwavable baking dish, arrange tilapia fillets in a single layer. Dot with pieces of butter, and minced garlic. Sprinkle over fresh tarragon. Cover with waxed paper and microwave on high for 2 minutes. Turn fillets over, recover, and continue to microwave on high for a further 2 minutes. Remove immediately, sprinkle with apple cider vinegar, and serve.

Servings: 4, Calories: 143, Total Fat: 4.4g, Cholesterol: 50mg, Sodium: 102mg, Total Carbs: 1.2g, Dietary Fiber: 0g, Protein: 23.4g
Lemon Green Beans

2 garlic cloves, minced
2 teaspoons olive oil
1 pound green beans, trimmed and cut into 2 inch pieces
1 tablespoon lemon juice
1/4 teaspoon coarsely ground pepper
1/8 teaspoon salt

In a large nonstick skillet coated with nonstick cooking spray, cook the garlic in oil over medium heat for 30 seconds. Add the beans; cook and stir for 10-13 minutes or until crisp-tender. Stir in the lemon juice, pepper and salt.

Serving Size: 3/4 cup equals 54 calories, 2 g fat (trace saturated fat), 0 cholesterol, 80 mg sodium, 8 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.