4 oz fresh filet of Dover Sole seasoned with your favorite spices or Seafood crust rub.
With spray pam lighted cook and brown in pan 2 to 3 , when ready to flip, spray more pam and cook other side.

Stir fry brocolli and aparagas in pam and 1 tbsp olive oil and 1 tbsp chopped garlic… cook covered and high heat… stir often, use tbsp of water as needed.

Bake or microwave 4 oz sweet potatoe