Olive oil spray

3/4 pound farm-raised tilapia

1 medium garlic clove, cut in half

2 teaspoons chili seasoning mix

2 teaspoons olive oil

Preheat broiler. Cover a baking tray with foil and spray with olive oil spray. Rinse tilapia and pat dry. Place on tray and rub one side of each fish fillet with the cut side of the garlic and sprinkle evenly with chili seasoning mix. Spoon olive oil over the fish. Broil 6 inches from heat source until cooked through, 8 minutes. To test the tilapia, make a small cut into the thickest part. The flesh will be opaque, not translucent.

Yield 2 servings.

Per serving: Calories 233, calories from fat 90, total fat 10.0 g, saturated fat 2.3 g, monounsaturated fat 6.0 g, cholesterol 84mg, sodium 120 mg, carbohydrate 2.5 g, dietary fiber 1.0 g, sugars 0.2 g, protein 34.6 g

Exchanges: 5 lean meat, 1/2 fat