First you take a cod piece ...

Got some fresh fish? Got a half hour? Nutrition Action's Sultan of Sole, Tamara Goldis, shows you how to make it taste like it was prepared by your own personal chef.</p> <pre> Easy Breaded Fish If you can't find flounder, any white fish fillets will do. Try sole, rainbow trout, or haddock. 2 Tbs. flour 1/2 tsp. garlic powder 1/4 tsp. ground black pepper 1 egg white, beaten 1 Tbs. water 1/3 cup plain (unseasoned) dry bread crumbs 2 tsp. Italian seasoning 1/4 cup grated Parmesan cheese 4 6-ounce flounder fillets 3 Tbs. canola oil Combine the flour, garlic powder, and black pepper in a shallow bowl. In another shallow bowl, stir together the egg white and water. In a third shallow bowl, combine the bread crumbs, Italian seasoning, and Parmesan cheese. Coat both sides of the fish fillets with the flour mixture and shake off any excess. Dip into the egg mixture, then dredge through the bread crumbs until the fillets are coated. Heat the oil in a non-stick skillet over medium heat. Add the fillets and cook for 5 to 6 minutes on each side or until the fish flakes easily with a fork. Serves 4. PER SERVING (1 fillet) Calories: 280 Total Fat: 10 g Sat Fat: 2 g / Trans Fat: 0 g Fiber: 0 g Sodium: 260 mg Cholesterol: 85 mg Carbohydrates: 9 g Protein: 36 g </pre> <pre> Spice-Rubbed Salmon with Cucumber Yogurt Sauce 1 tsp. brown sugar 1/2 tsp. paprika 1/2 tsp. chili powder 1/2 tsp. ground cinnamon 1/2 tsp. ground ginger 1/2 tsp. ground cumin 1/2 tsp. ground coriander 1/4 tsp. ground black pepper 4 6-ounce salmon fillets Cooking spray 1/2 cup fat-free plain yogurt 1 cucumber, peeled, seeded, and chopped 1 Tbs. lemon juice 2 garlic cloves, chopped 1/8 tsp. salt Preheat the oven to 425[degrees]. Mix the first 8 ingredients in a small bowl. Rub evenly over both sides of the salmon fillets and place them on a baking sheet coated with cooking spray. Bake for 10 to l S minutes or until the fish flakes easily with a fork. Combine the remaining ingredients in a food processor or blender and process until smooth. (If you don't want to break out the blender and don't mind a chunky sauce, just stir together the ingredients.) Serve with the salmon. Serves 4. PER SERVING (1 fillet + 1/4 cup sauce) Calories: 230 Total Fat: 6 g Sat Fat. 2 g / Trans Fat: 0 g Fiber 1 g Sodium 180 mg Cholesterol: 80 mg Carbohydrates: 6 g Protein 36 g </pre> <pre> Pesto Crusted Cod 3 slices whole wheat bread 1/2 tsp. garlic powder 1/4 tsp. ground black pepper 4 6-ounce cod fillets 2 Tbs. pesto, homemade or store-bought Cooking spray Preheat the oven to 425[degrees]. Place the bread, garlic powder, and black pepper in a food processor and process until crumbs form. Place the cod fillets in a 13 x 9 baking dish coated with cooking spray. Brush the fillets with the pesto, then press the bread crumb mixture evenly onto the tops of the fillets to form a crust. Spray the crumbs lightly with cooking spray. Bake for 10 minutes or until the fish flakes easily with a fork. Serves 4. PER SERVING (1 fillet) Calories: 230 Total Fat: 5 g Sat Fat: 1 g / Trans Fat: 0 g Fiber: 2 g Sodium: 270 mg Cholesterol: 65 mg Carbohydrates: 12 g Protein: 31 g </pre> <p>QUICKEST COD

Cut cod (or any other mild white fish) into cubes and saute with olive oil, chopped fresh tomatoes, and plenty of chopped garlic. Add a can of drained and rinsed navy or other white beans and heat through. Serve over pasta or rice.