Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4
3 tbsp. dark brown sugar
1 tsp. ground ginger
4 (6-oz.) swat fillets
2 tbsp. less-sodium soy sauce
1 tsp. Dijon mustard
1 lb. asparagus spears trimmed
1 tbsp. sesame oil
1 tbsp. sesame seeds, toasted
1. Preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray. In a small bowl combine brown sugar and ginger. Rub on fillets. Place fillets on baking sheet.
2. In a small bowl combine soy sauce and mustard; brush on fillets. Set aside.
3. Place asparagus in a small baking dish. Drizzle with oil, and season with salt and pepper to taste; toss to coat.
4. Bake fillets and asparagus 10 to 12 minutes or until fish flakes easily with a fork and asparagus is tender. Sprinkle with sesame seeds, and serve.
Per serving: 200 calories, 8g fat, 2g saturated fat, 50mg cholesterol, 385mg sodium, 129 carbohydrate, 3g fiber, 23g protein