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3 ounces cod or tilapia, cut into strips, rolled in 1 tablespoon each yellow cornmeal and seasoned bread crumbs, then baked. Drizzle with 1 tablespoon malt vinegar, if desired. Enjoy with 1 medium Idaho potato with skin: Cut into thin strips, toss in 2 teaspoons olive oil, place on baking sheet and roast. Two more sides: 1 cup steamed broccoli florets tossed in 2 teaspoons sterol-containing margarine and 1/2 cup unsweetened applesauce.
483 calories, 14g fat (2.5g sat.), 6g fiber