Mediterranean Tilapia

* 4 tilapia fillets (about 1 to 1 ½ lbs.)
* ½ teaspoon salt, divided
* ¼ teaspoon pepper, divided
* 1 teaspoon dried oregano, divided
* 1 tablespoon olive oil
* 1 tablespoon bottled minced garlic
* ¼ cup frozen chopped onions
* 1 (14-ounce) can quartered artichoke hearts, drained
* 1 (14 ½ -ounce) can diced tomatoes, drained
* ¼ cup white wine


Sprinkle both sides of the tilapia fillets with salt, pepper, and half of the oregano. In a large nonstick skillet with a lid over medium-high heat, heat the oil.

Add the garlic and onions and cook for about 3 minutes, until the onions begin to soften.

Add fish fillets and top each fillet with the artichoke hearts, tomatoes, wine and remaining oregano.

Cover and cook 8 to 10 minutes, until the fish flakes easily with a fork.

Mediterranean Eggplant Casserole

• 2 tsp. olive oil
• 1 onion, halved and sliced
• 3 cloves garlic, minced
• 1 tsp. oregano, dried
• 1 1/2 tsp. salt
• 1/2 tsp. pepper
• 1 1/2 lbs. tomatoes, chopped
• 3 tbs. fresh basil, sliced
• 1 cup dry bread crumbs, seasoned
• 1/4 cup grated parmesan cheese, divided
• 3 egg whites, lightly beaten
• 1 cup mozzarella cheese, shredded
• 2 lg. or 2 1/2 lbs. eggplant, peeled and cut crosswise into 3/8" thick slices

1. Prepare a cookie sheet with fat free cooking spray and set aside. 2. Mix bread crumbs with 2 tablespoons of parmesan cheese. Beat egg whites with 1/2 tsp. salt. 3. Dip eggplant slices in egg whites, coat with seasoned bread crumbs. 4. Place eggplant slices on prepared cookie sheet. You will have 2 different batches. Spray eggplant slices with cooking spray. Set aside.
5. In a nonstick skillet heat oil over medium heat, add onion and garlic. Cook until softened. Add oregano, 1 tsp. salt and pepper. Cook for one minute. Add tomatoes, increase heat to high and cook until thickened, about 10-12 minutes. Remove from heat and add basil. 6. Broil eggplant slices, 1 batch at a time for 3-5 minutes per side, until brown. 7. Preheat oven to 425 F. Layer eggplant slices in a 1 1/2 quart baking dish. Top with tomato mixture and sprinkle with mozzarella cheese and remaining parmesan cheese. 8. Bake uncovered until cheese is bubbly, 10-15 minutes.

Makes 6 servings: Cal 249; Pro 13 g; Fat 8 g; Chol 17 mg; Carbs 34 g Sod 1,287 mg; Fiber 7 g; sugar 11 g