• 1 Tbs. plus 1 tsp. safflower oil
• 2 Tbs. unsalted butter
• 4 white fish fillets, about 6 ounces each
• 1 Tbs. plus 1 tsp. Cajun seasoning
• 1 Tbs. plus 1 tsp. lemon pepper seasoning
• 1 lemon, juiced

Heat oil and butter in a heavy nonstick skillet over a medium high heat. Sprinkle fish with Cajun and lemon pepper seasonings. Sauté fish 3-4 minutes per side, or until fish flakes easily when tested with a fork. Sprinkle with lemon juice and serve.

Per serving: calories 297, fat 12.1g, 37% calories from fat, cholesterol 115mg, protein 41.7g, carbohydrates 4.2g, fiber 1.1g, sugar 1.0g, sodium 800mg, diet points 7.2.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.0, Fruit: 0.2, Bread: 0.1, Lean meat: 0.0, Fat: 2.0, Sugar: 0.0, Very lean meat protein: 6.9

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The recommended wines are: Sauvignon Blanc, Riesling, or Chablis.