Tilapia with saffron broccoli and potatoes

The main-course fish recipe that follows, along with its vegetable sides, are definitely a breeze to prepare -- they take only minutes.

It's gratifying to know they have a bonus advantage. They are from a cookbook from the American Diabetes Association, "Mix 'n Match Meals in Minutes" by Linda Gassenheimer. That means not only do they meet the needs of diabetics, but the nutritional information provided helps others find low-fat or low-calorie dishes to suit a variety of diet plans.

Gassenheimer has put a great deal of thinking into her book, to save cooks that trouble. Ahead of the recipes are general shopping tips, and menu plans to play around with -- that's where the mix-and-matching come in.

This dinner combination suggests tilapia, served with broccoli and potatoes.

This dinner combination suggests tilapia, served with broccoli and potatoes.

Tilapia is a flaky white fish. You can substitute any other type of non-oily fish, such as snapper, sole or flounder.

Claudine's Tilapia

(Preparation 10 minutes)

3/4 pound tilapia or other white fish fillet

2 teaspoons olive oil

Salt and freshly ground black pepper to taste

2 scallions, sliced

1 lemon, cut into 4 wedges

Rinse fish and pat dry with a paper towel.

Heat oil in a nonstick skillet over medium-high heat. Add tilapia and saute 3 minutes. Turn and saute 3 minutes. Salt and pepper the cooked side. Sprinkle with scallions, cover, and cook 1 minute.

Remove tilapia to two dinner plates and squeeze juice from 2 lemon wedges on top. Serve remaining lemon wedge on each plate.

Makes 2 servings.

For the following recipe, you can use turmeric instead of saffron. The flavor will be different, but still delicious, Gassenheimer says. If you don't have a steamer, make your own with a large saucepan and a colander. Put the broccoli and potatoes in a metal colander just large enough to sit on the top of the pan with the bottom above the water level.

Saffron Broccoli and Potatoes

(Preparation time 15 minutes)

3/4 pound yellow potatoes

3/4 pound broccoli florets

1 tablespoon olive oil

1/8 teaspoon saffron threads (8 to 10 threads)

Salt and freshly ground black pepper to taste

1/2 cup hot water from steamer

Wash potatoes, do not peel, and cut into 1-inch pieces. Place in steaming basket with broccoli. Add 2 inches of water to the base of the steamer or saucepan, and add the steaming basket. Cover pot and bring water to a boil. Steam 10 minutes.

Heat oil and saffron in a mixing bowl for 15 seconds in a microwave oven, or place bowl over steamer to warm oil and saffron. Add salt and pepper.

When potatoes and broccoli are ready, add 1/2 cup steaming water to the oil in the bowl. Add potatoes and broccoli and toss well.

Makes 2 servings.

Nutrition information per serving: 249 cal., 8 g total fat (1 g saturated fat), 0 mg chol., 52 mg sodium, 41 g carbo., 8 g pro.

You can use frozen raspberries for this dessert, but look for those frozen without sugar.

Kiwis With Raspberry Sauce

(Preparation time 5 minutes)

2 kiwi fruit

1 cup fresh raspberries

Sugar substitute equivalent to 1 teaspoon sugar, or 1 teaspoon sugar

Puree raspberries in a food processor, food mill, or through a sieve. Add sugar substitute or sugar to the puree and spoon onto 2 dessert plates. Peel and slice kiwis and arrange slices on top of puree.

Makes 2 servings.

Nutrition information per serving: 87 cal., total fat 1 g (0 g saturated fat), 0 mg chol., 5 mg sodium, 21 g carbo., 1 g pro.

Shopping list

Produce:

1/2 pound yellow potatoes

3/4 pound broccoli florets

1 lemon

1 bunch scallions

2 kiwi fruits

1 small container raspberries

Seafood:

3/4 pound tilapia fillets (or other white fish fillet)

Grocery:

1 small package saffron threads

Olive oil

Salt

Black peppercorns.