Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons sauce)
4 (6-ounce) tilapia fillets
1/2 cup fresh orange juice (about 1 orange)
3 tablespoons fresh lime juice
1 tablespoon brown sugar
1 tablespoon extra-virgin olive oil
2 teaspoons lower-sodium soy sauce
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon ground red pepper
2 garlic cloves, crushed
1/2 teaspoon paprika
1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes.
2. Preheat broiler.
3. Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish.
CALORIES 225 ; FAT 6.6g (sat 1.5g,mono 3.4g,poly 1.2g); CHOLESTEROL 85mg; CALCIUM 30mg; CARBOHYDRATE 7.5g; SODIUM 486mg; PROTEIN 34.8g; FIBER 0.4g; IRON 1.3mg
6 medium carrots, halved lengthwise, cut into 3x1/4-inch strips
3 medium onions, cut into 1-inch wedges
4 teaspoons minced fresh rosemary, divided
1/4 cup olive oil
1 1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 cup honey
Heat oven to 425 F.
In large bowl, combine parsnips, carrots, onions and 2 teaspoons of the rosemary.
In small bowl, whisk together oil, salt and pepper. Drizzle over vegetables; toss. Place on 17x12-inch rimmed baking sheet.
Bake 30 to 35 minutes or until vegetables are lightly browned and tender, stirring occasionally. Drizzle with honey; stir gently. Bake an additional 5 minutes. Sprinkle with remaining 2 teaspoons rosemary.