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Look to the Eat Well, Live Well symbol for healthier meals. The person watching their weight can pay attention to portion size and be satisfied. And everyone else will appreciate the flavor and ease that these meals bring to the table. When you have an Eat Well, Live Well dinner meal, here's what you get:

• At least 2 (and sometimes 3) fruit and vegetable servings.
• Mostly "better" carbohydrates - from whole grains, beans, vegetables and fruits.
• No more than 600 calories, 7 grams saturated fat and 1000 mg of sodium per serving.

(For comparison, the Daily Values, a set of general guidelines for a healthy diet, call for less than 20g saturated fat and under 2,400mg of sodium in a 2,000 calorie diet.)

Serves: 4
Active Time : 15 min
Total Time: 15 min

4 monkfish loins (6 oz each)
Wegmans Pan Searing Flour
1 Tbsp olive oil
1 Tbsp Wegmans Basting Oil
1 tsp butter
1 pkg (8 oz) Wegmas Bouillabaisse, warmed (Prepared Foods)

1. Dust monkfish with pan searing flour; pat off excess. Heat olive oil in skillet on MEDIUM-HIGH, until oil faintly smokes; add monkfish. Turn when caramelized (edges turn paper-bag brown about one-quarter of the way up sides), 3-4 min.
2. Reduce heat to MEDIUM. Cook until internal temperature reaches 120 degrees, 4-5 min. Check by inserting thermometer halfway into thickest part of fish.
3. Add basting oil and butter; carefully swirl. Spoon over monkfish to baste. Cook 3-4 min, until internal temperature reaches 135 degrees. Transfer to platter; let rest 5 min to reach minimum of 140 degrees. Serve monkfish with Bouillabaisse.

Recipe featured in Wegmans Menu Magazine Winter 2005, on pg.40.

Nutrition Info:  Each serving (1 loin 1/4 cup sauce) contains 220 calories, 5g carbohydrate (0g fiber), 25g protein, 10g fat (2g saturated fat), 45mg cholesterol and 410mg sodium.
Diabetes Exchanges: 5 Very Lean Meat