Have meals become a battleground at your house? The solution to food fights with your child may be sometimes saying yes to a sweet tooth.

Most parents know the nutrients that are available in a healthy diet consisting of grains, fruits and vegetables and limited amounts of fatty foods reduce the chance of rearing an overweight child.

Healthy Recipe by Pam Anderson author of The Perfect Recipe for Losing Weight and Eating Great (Houghton Mifflin, 2008)

Tarragon is stronger than the other herbs, so if you use it, don’t add more than a teaspoon to the mix.

SERVES 4

1 1/2 pounds fish fillets (trout, sole, catfish, tilapia, red snapper, cod, turbot)

1 tablespoon extra-virgin olive oil

Salt and ground white pepper

20 medium asparagus spears, tough ends snapped

1/4 cup chopped mixed fresh herbs (basil, parsley, cilantro, dill, tarragon; see headnote)

1/2 teaspoon finely grated lemon zest

1 lemon, quartered

Spray a large (18-by-12-inch) rimmed baking sheet with vegetable cooking spray. Arrange fish in a single layer on baking sheet, leaving room for asparagus. Spread 2 teaspoons of the oil over fish and sprinkle with salt and pepper. Toss asparagus with remaining 1 teaspoon oil and sprinkle with salt and pepper. Arrange asparagus in a single layer on baking sheet with fish.

Place on bottom rack of oven and turn oven to 400 degrees. Bake until fish is opaque and asparagus is tender-crisp, 15 to 17 minutes. Combine herbs and lemon zest and sprinkle evenly over fish. Serve immediately with lemon wedges.

About 253 calories per serving

Try a new twist on baked chicken breasts! Dijon mustard, Parmesan cheese, basil, garlic and high-fiber cereal create the tasty wow.

INGREDIENTS

3/4 cup Fiber One original bran cereal
2 tablespoons grated Parmesan cheese
1 teaspoon dried basil leaves
1/4 teaspoon garlic salt
1/4 teaspoon coarse ground black pepper
1 egg white, beaten
2 tablespoons Dijon mustard
4 boneless skinless chicken breasts (about 1 1/4 lb)
1 tablespoon canola or vegetable oil