Dinner Tonight: Fish and Shellfish

Time: 35 minutes

Staff Fave: This dish keeps the classic elements of gumbo but with a fresh identity. Traditional? No. Completely delicious? Yes!

Serve with Toasted Jasmine Rice

Time: 25 minutes

Time Savers: If you have time to fire up the grill instead of using a grill pan, skewer the potatoes before cooking so they are easier to flip. You can also skip the microwave and use refrigerated red potato wedges (such as Simply Potatoes) instead of fresh.

Serve with Grilled Tomato, Onion, and Olive Salad

Time: 35 minutes

Technique Tip: Keep the cod fillets almost submerged in the flavorful liquid so they don't dry out.

Serve with Lemon-Orange Orzo: Melt 1 tablespoon butter in a medium saucepan over medium heat. Add ¾ cup uncooked whole-wheat orzo; toss to coat. Add 1½ cups unsalted chicken stock (such as Swanson) to pan; bring to a simmer. Cover, reduce heat, and simmer 17 minutes or until liquid is absorbed. Stir in 2 tablespoons chopped fresh flat-leaf parsley, ½ teaspoon grated lemon rind, ½ teaspoon grated orange rind, and ¼ teaspoon kosher salt. SERVES 4 (serving size: about ½ cup) CALORIES 147; FAT 3.5g (sat 1.8g); SODIUM 195mg

Time: 25 minutes

Plan Ahead: Seasonal Just a little shrimp goes a long way in these spring-inspired cakes. If using frozen shrimp, make sure to thaw completely before peeling and chopping; otherwise the shrimp will fall apart. You can use fresh basil of tarragon.

Serve with Black-Eyed Pea Salad

Time: 30 minutes

Keep It Crunchy: We add the crumbly panko topping to the fish after it bakes so the crust doesn't burn before the fish is cooked through.

Serve with Warm Buttered Radish and Edamame Salad

Time: 30 minutes

Game Plan: Sear the cod fillets in the bacon drippings first to get a good crust; then add back to the pan, and cover so they can steam and impart their juices to the vegetable mixture. You can also use grouper or snapper.

Serve with Maple-Dijon Roasted Carrots and Mushrooms

Time: 30 minutes

Mess-Free: Brown sugar and a high-heat roast get the carrots beautifully glazed and tender. To clean up, simply toss the foil.

Serve with Caramelized Baby Carrots

Time: 25 minutes

Lighten Up: Consider this light dinner an antidote to a season of rich stews, braises, and roasts. Serve for date night, or double for 4 people.

Serve with Cilantro Quinoa with Pine Nuts

The tart, bright citrus topper cuts through the natural fattiness of the salmon; it would overwhelm lighter fish like cod or flounder. After freeing the citrus sections, squeeze the membranes over a bowl and make a quick vinaigrette for enjoying during the week. Change up the salsa with chopped tart-crisp apples and a seeded minced jalapeño, or try diced ripe pear and pomegranate arils.

Time: 25 minutes

How To Buy: Smaller trout are often butterflied not separated into fillets, at the fish counter. Each butterflied fish is one serving.

Serve with Fresh Brussels Sprouts Salad with Dijon Dressing

Trout gets an extra-crispy crust from the almonds. You could sub flounder for the trout and pecans or walnuts for the almonds.

Time: 40 minutes

Stir, Stir: Risotto requires no special technique, just the patience to keep stirring. Use a ladle to add liquid in even amounts. Sautéed fennel adds a touch of sweetness, but you can leave it out if you prefer and sprinkle on a little dill at the end instead. We pair this staff favorite with grilled radicchio. Radicchio—that bitter, crunchy, scarlet and white vegetable Italians adore, becomes entirely different when roasted or grilled. Red and white-veined radicchio, like its chicory relatives endive and frisée, is loved and sometimes feared for its bitter edge. Tossed into a salad, radicchio is bright and assertive. Sautéed, grilled, or baked, its sharp character mellows. Its color deepens and the flavor turns mellow and nutty, with just a hint of bitterness remaining.

Serve with Grilled Balsamic Radicchio with Pine Nuts

Time: 30 minutes

Quick Fix: No pastry brush? Use a spoon to divide the sticky glaze evenly over fillets and then use the back of the spoon to spread. Preheating the pan allows the skin side of the salmon fillets to crisp while the broiler quickly cooks the flesh side. The honey-Dijon glaze locks in moisture and caramelizes nicely in the hot oven.

Serve with Herbed Bulgur with Almonds
Bulgur is wheat that’s been parboiled, dried, and cracked into nibbly bits. It cooks fast and tastes good. A full cup of cooked bulgur has only 150 calories, a hearty 8 grams of fiber, and nearly 6 grams of protein. The minced herbs bring a freshness to the cooked whole-grain with the zesty flavor from the grated orange rind.

Time: 25 minutes

Simple Sub: For a vegetarian main, use cubed tofu instead of shrimp, and use vegetable stock instead of chicken stock in the bean mixture.

Serve with Mango-Jalapeño Slaw

Time: 30 minutes

Use It Up: Use pineapple preserves as a glaze for pork, add to a grilled jam and cheese sandwich, or dollop over coconut ice cream.

Serve with Cilantro-Peanut Salad

Time: 30 minutes

So Citrusy: Adding the orange slices to the packets will perfume the fish and make the slices easier to squeeze after grilling.

Serve with: Salad Olivier

Time: 25 minutes

Prep Tip: Mahimahi has a pronounced bloodline toward the tail that can taste fishy. Ask you fishmonger to remove it.

Serve with Shallot and Parsley Quinoa

Time: 40 minutes

Cooking Tip: A jolt of ground red pepper spice things up nicely, while creamy half-and-half smooths out the edges.

Serve with Lemony Broccoli Spears

Time: 35 minutes

Simple Sub: Canned salmon is an inexpensive, sustainable seafood option. Sub canned albacore tuna or 2 cooked salmon fillets.

Serve with Herbed Goat Cheese Garlic Toasts

Time: 25 minutes

Prep Tip: Tame the pungent bite of raw garlic in the dressing by dunking the clove in boiling water for 30 seconds before grating.

Serve with Spring Salad with Buttermilk-Herb Dressing

Time: 30 minutes

Slurrify: Stirring a cornstarch-based mixtures into a hot stir-fry will thicken the sauce nicely and help it cling to the vegetables.

Serve with Sesame Cabbage and Mushrooms

Time: 25 minutes

Waste Not: Chop the fresh fennel fronds and stir a little into the shrimp mixture, top a fresh salad, or make a pesto.

Serve with Lemon-Dill Orzo Pilaf

Time: 40 minutes

Simple Sub: Instead of tuna, you could use 1 to 2 cups chopped skinless, boneless rotisserie chicken breast.

Serve with Orange and Almond Salad

Time: 30 minutes

Flavor Hit: Serve everything together in one bowl so you get a little color, tang, and crunch in every bite.

Serve with Orange-Sesame Snow Peas

Time: 30 minutes

Prep Pointer: You’ll get more juice from a room-temperature lemon.

Serve with Charred Vegetable Rice: Cook 1 cup long-grain white rice according to package directions, omitting salt and fat. Heat 1½ tablespoons olive oil in a large cast-iron skillet over medium-high heat. Add ½ cup thawed frozen whole-kernel corn and ½ cup chopped zucchini to pan; sauté 3 minutes or until vegetables are charred. Stir in ½ cup halved grape tomatoes and 1⁄3 cup chopped green onions; sauté 1 minute or ­until tomatoes almost wilt. Combine vegetable mixture, rice, and ¾ teaspoon salt.

Time: 30 minutes

Simple Sub: This recipe is equally good with fettuccine or spaghetti.

Serve with Garlic Broccoli Rabe: Cook 1 bunch broccoli rabe in boiling water 1 minute; drail well. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add 3 sliced garlic cloves; sauté 1 minute. Add broccoli rabe and ¼ teaspoon salt; cook 1 minute. Sprinkle with 1½ teaspoons grated lemon rind.

Time: 30 minutes

Flavor Hit: Garam masala is an Indian spice blend that boasts pungent, sweet, and smoky flavors.

Serve with Basmati-Green Pea Rice: Bring 1 3/4 cups water and ½ teaspoon salt to a boil in a medium saucepan. Stir in 1 cup uncooked basmati rice; cover, reduce heat to low, and cook 20 minutes or until liquid is absorbed and rice is tender. Stir in ¼ cup thawed frozen green peas and 2 tablespoons chopped green onions.

Time: 30 minutes

Flavor Hit: A tiny bit of anchovy paste adds depth and complexity to the salsa.

Serve with Asiago Roasted Fennel: Preheat oven to 400°. Remove outer leaves from 1 large fennel bulb; cut into ¼-inch-thick slices. Place fennel on a jelly-roll pan; drizzle with 1 tablespoon olive oil. Sprinkle with 1⁄8 teaspoon kosher salt and 1⁄8 teaspoon freshly ground black pepper. Bake at 400° for 12 minutes. Toss with 2 tablespoons grated fresh Asiago cheese. Bake an additional 12 minutes or until lightly browned and tender.

Time: 40 minutes

Prep Pointer: Trim and discard tough, fibrous ends from the asparagus.

Serve with Roasted Asparagus and Tomatoes: Preheat oven to 400°. Combine 1 pound trimmed asparagus, ½ cup cherry or grape tomatoes, 1/3 cup sliced shallots, 1½ teaspoons chopped fresh thyme, ¼ teaspoon salt, and ¼ teaspoon pepper on a jelly-roll pan. Coat lightly with cooking spray. Bake at 400° for 6 minutes or until crisp-tender. CALORIES 38; FAT 0.3g (sat 0.1g); SODIUM 152mg

Time: 40 minutes

Make Ahead: Make mustard sauce up to a day ahead; store in an airtight container.

Serve with Tomato and Arugula Salad: Combine 2 tablespoons white wine vinegar, 1 tablespoon olive oil, 1/8 teaspoon salt, and 1 pint halved grape tomatoes in a medium bowl. Add 4 cups arugula, and toss. CALORIES 46; FAT 3.5g (sat 0.5g); SODIUM 80mg

Time: 40 minutes

Prep Pointer: Remove the small, tough muscle that may still be attached to the scallop.

Serve with Radish-Yogurt Dip and Pita Wedges: Cut 2 (6-inch) pitas into 6 wedges each. Combine ½ cup plain 2% reduced-fat Greek yogurt, 2 teaspoons minced garlic, 1 teaspoon red wine vinegar, and ¼ teaspoon black pepper in a small bowl. Stir in ¼ cup grated radish. Serve with pita wedges. CALORIES 106; FAT 0.7g (sat 0.5g); SODIUM 94mg

Time: 30 minutes

Time-Saver: Bottled roasted red pepper can sub for fresh in a pinch.

Serve with Tomato Toast: Broil 8 (½-inch-thick) slices baguette 3 minutes. Melt 1-½ teaspoons butter in a small skillet over medium-high heat. Add 1 cup chopped tomato; sauté 2 minutes. Stir in 1 tablespoon chopped parsley. Serve over toast. Yield: 4 servings (serving size: 2 toasts). CALORIES 97; FAT 1.5g (sat 0.9g); SODIUM 197mg

Time: 40 minutes

Flavor Hit: Creole seasoning is a zesty spice blend with heat from ground red pepper.

Serve with Tomato, Cucumber, and Fennel Salad: Combine 1-1/2 tablespoons lemon juice, 1 tablespoon olive oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a small bowl. Combine 2 cups sliced cucumber, 1/2 cup cherry tomato wedges, and 1/4 cup sliced fennel bulb in a bowl. Pour dressing over vegetables; toss. Yield: 4 servings (serving size: about 2/3 cup). CALORIES 45; FAT 3.5g (sat 0.5g); SODIUM 79mg

Time: 30 minutes

Prep Pointer: You can chop the tender tops of cilantro stems along with the leaves.

Serve with Stewed Okra and Fresh Tomato: Heat a Dutch oven over medium-high heat. Add 2 teaspoons olive oil to pan, swirling to coat. Add 3⁄ 4 cup chopped onion; sauté 2 minutes. Add 1 pound fresh okra pods, 1 cup chopped tomato, 1 cup vegetable broth, 3⁄4 cup fresh corn kernels, and 1⁄4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until vegetables are tender, stirring occasionally. Yield: 4 servings (serving size: about 1-1⁄4 cups). CALORIES 102; FAT 2.8g (sat 0.3g); SODIUM 303mg

Time: 40 minutes

Veg Swap: Substitute 1 pound extra-firm diced tofu for the shrimp.

Serve with Roasted Summer Squash with Parsley: Preheat oven to 425°. Arrange 2 cups chopped zucchini and 2 cups chopped yellow squash on a jelly-roll pan; sprinkle with 1⁄4 teaspoon salt. Bake at 425° for 17 minutes or until crisp-tender. Toss with 1⁄4 cup chopped fresh parsley. Yield: 6 servings (serving size: about 1⁄3 cup). CALORIES 16; FAT 0.2g (sat 0g); SODIUM 104mg

Time: 30 minutes

Time-Saver: Purchase fresh, trimmed corn on the cob that has been cleaned of silks.

Serve with Garlic-Basil Corn: Combine 2 tablespoons softened butter, 1 tablespoon chopped fresh basil, and 1 minced garlic clove in a small bowl. Place 4 ears shucked corn into a large saucepan of boiling water; cook 4 minutes. Drain. Spoon 1 teaspoon butter mixture over each ear of corn. Yield: 4 servings. CALORIES 130; FAT 6.8g (sat 3.8g); SODIUM 55mg

Time: 40 minutes

Simple Sub: These flavors would go equally well with halibut in place of the scallops.

Serve with Tarragon Carrots and Peas: Place 1 cup sugar snap peas and 1/3 cup water in a saucepan. Bring to a boil; cover and cook for 2 minutes. Add 1 cup matchstick-cut carrot and 1-1/2 teaspoons butter; cover and cook 2 minutes. Stir in 1 teaspoon chopped tarragon, 1-1/2 teaspoons Dijon mustard, 1 teaspoon cider vinegar, and 1/8 teaspoon salt. Yield: 4 servings. CALORIES 41; FAT 1.5g (sat 0.9g); SODIUM 150mg

Time: 30 minutes

Flavor Hit: Capers add briny, salty essence—a nice foil to sweet oranges.

Serve with Frisée and Arugula Salad: Combine 1/4 cup canola oil mayonnaise, 1 tablespoon chopped fresh dill, 2 tablespoons water, 1 tablespoon sherry vinegar, 1-1/2 teaspoons Dijon mustard, 1/2 teaspoon black pepper, and 1/4 teaspoon salt in a large bowl; stir with a whisk. Add 2 cups frisée, 2 cups baby arugula, 1/2 cup thinly sliced cucumber, and 1/2 cup thinly sliced radish. Toss gently to combine. Sprinkle with 2 tablespoons toasted pine nuts. Yield: 4 servings. CALORIES 147; FAT 14.1g (sat 0.7g); SODIUM 303mg

Time: 30 minutes

Simple Sub: Try hazelnuts in place of almonds in the sauce and/or rice.

Serve with Nutty Rice: Cook 1 cup basmati rice according to package directions. Stir in 1/4 cup thinly sliced green onions, 2 tablespoons toasted slivered almonds, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Yield: 4 servings. CALORIES 191; FAT 2g (sat 0.2g); SODIUM 152mg

Time: 40 minutes

Simple Sub: Use cubed skinless, boneless chicken breast in lieu of shrimp.

Serve with Creamy Yogurt Grits: Bring 2½ cups water to a boil in a medium saucepan. Gradually whisk in ¾ cup uncooked quick-cooking grits; cover, reduce heat, and simmer 8 minutes or until thick. Stir in 1 cup fat-free Greek-style yogurt, ½ teaspoon salt, and ½ teaspoon black pepper.

Time: 30 minutes

Simple Sub: Though not as crispy, regular dry breadcrumbs will work fine in place of panko.

Serve with Sautéed Zucchini: Heat a large nonstick skillet over medium-high heat. Cut 2 large zucchini diagonally into ½-inch-thick slices. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 5 minutes or until browned.

Time: 30 minutes

Vegetarian Swap: Omit trout, add sautéed mushrooms, and increase salt to ½ teaspoon.

Shopping Tip: Smoked trout is located wherever you usually find smoked salmon.

Serve with Watercress-Radish Salad: Whisk together 1 tablespoon olive oil, 1¼ teaspoons cider vinegar, 1 teaspoon whole-grain Dijon mustard, ¼ teaspoon sugar, and ⅛ teaspoon salt. Toss with 2 bunches trimmed watercress and ½ cup thinly sliced radishes.

Time: 40 minutes

Prep Pointer: Sautéing curry paste in the coconut “cream” maximizes its flavor.

Serve with Ginger-Garlic Green Beans: Cook 12 ounces trimmed green beans in boiling water 5 minutes or until crisp-tender. Drain and plunge beans into ice water; drain. Heat 1 teaspoon canola oil in a large skillet over medium-high heat. Add 2 teaspoons minced peeled fresh ginger and 1 teaspoon minced garlic; sauté 1 minute. Add beans, ¼ teaspoon salt, and ¼ teaspoon black pepper; cook 2 minutes or until heated.

Time: 30 minutes

Vegetarian Swap: Use 1½ cans of beans, and replace the tuna with a fistful of kalamata olives.

Serve with Rosemary Focaccia: Preheat oven to 400°. Unroll dough from a (13.8-ounce) can refrigerated pizza crust; pat into a 12 x 8–inch rectangle on a baking sheet coated with cooking spray. Fold dough in half to form an 8 x 6–inch rectangle; press together lightly. Using fingertips, gently dimple dough. Brush dough with 2 teaspoons extra-virgin olive oil; sprinkle with ½ teaspoon chopped fresh rosemary and ¼ teaspoon coarse sea salt. Bake at 400° for 15 minutes or until golden.

Time: 40 minutes

Shopping Tip: Look for mild-tasting white miso in the refrigerated ­section of your supermarket.

Serve with Miso–Mixed Vegetable Salad: Steam 1 cup sugar snap peas 3 minutes or until crisp-tender; rinse with cold water, and drain. Combine peas, ¼ cup sliced radishes, and ¼ cup finely chopped bell pepper. Combine 2 teaspoons rice vinegar, 1 teaspoon white miso, 1 teaspoon canola oil, and ¼ teaspoon dark sesame oil; toss with salad.

Time: 40 minutes

Simple Sub: If you can't find pancetta, substitute prosciutto or unsmoked bacon.

Serve with Arugula, Fennel, and Parmesan Salad: Toss 4 cups baby arugula, 2 cups thinly sliced fennel bulb, 2 tablespoons fresh lemon juice, 4 teaspoons extra-virgin olive oil, ¼ teaspoon salt, and ⅛ teaspoon black pepper in a large bowl. Divide salad evenly among 4 bowls; top each serving with 2 tablespoons shaved Parmigiano-Reggiano cheese.

Time: 30 minutes

Simple Sub: Use ¼ to ½ teaspoon ground chipotle chile pepper for the canned chiles.

Serve with Avocado, Mango, and Pineapple Salad: Heat a grill pan over medium-high heat. Add 4 (½-inch-thick) pineapple slices and 1 cup sliced peeled mango; cook 3 minutes on each side or until browned. Divide pineapple, mango, and 1 sliced peeled avocado evenly among 4 plates. Combine 1½ tablespoons fresh lime juice, ½ teaspoon honey, and ¼ teaspoon salt; drizzle evenly over salads. Sprinkle 2 tablespoons cilantro leaves evenly over salads.

Time: 40 minutes

Simple Sub: Use any combination of colorful, flavorful tomatoes from your farmers' market.

Serve with Crispy Pita Chips: Preheat oven to 375°. Split 2 whole-wheat pitas in half horizontally. Brush rough sides of pita halves with 1½ tablespoons olive oil; sprinkle with ¾ teaspoon cracked black pepper and ¼ teaspoon kosher salt. Cut each pita half into 8 wedges. Arrange in a single layer on baking sheet; bake at 375° for 14 minutes or until browned at edges and crisp.

Time: 40 minutes

Simple Sub: Replace cilantro with fresh mint or basil.

Serve with Red Pepper-Coconut Rice: Bring 1 cup jasmine rice, 1/4 teaspoon salt, 1/4 teaspoon crushed red pepper, and 1 (14-ounce) can light coconut milk to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat. Stir in 1/2 cup diced red bell pepper; cover and let stand 5 minutes. Yield: 4 servings.
CALORIES 138; FAT 4.7g (sat 4.4g); SODIUM 172mg

Time: 30 minutes

Flavor Hit: Charring the corn adds toasty, nutty depth.

Serve with Manchego-Black Pepper Breadsticks:
Preheat oven to 375°. Separate 1 (11-ounce) can refrigerated breadstick dough to form 12 dough pieces. Twist each dough piece, and press ends down on an ungreased baking sheet. Combine 1/2 cup shredded Manchego cheese and 1 teaspoon cracked black pepper. Gently press cheese mixture onto tops of breadsticks. Bake at 375° for 13 minutes or until breadsticks are browned. Yield: 12 servings.
CALORIES 94; FAT 3g (sat 1.2g); SODIUM 222mg

Time: 30 minutes

Simple Sub: Try shredded rotisserie chicken breast instead of shrimp.

Serve with Cucumber Salad:
Combine 4 teaspoons rice vinegar, 2 teaspoons dark sesame oil, 1/4 teaspoon black pepper, and 1/8 teaspoon salt in a medium bowl. Add 2 cups thinly sliced cucumber, 1/2 cup thinly sliced radishes, and 3 tablespoons thinly sliced green onions; toss well to combine. Yield: 4 servings. CALORIES 32; FAT 2.4g (sat 0.4g); SODIUM 83mg

Time: 30 minutes

Simple Sub: The flavors of herbes de Provence would also work well with chicken.

Serve with Toasted Garlic Bread: Arrange 8 (1/2-ounce) slices French bread baguette in a single layer on a baking sheet. Lightly coat tops with olive oil cooking spray. Broil bread slices 1 minute or until lightly browned. Turn slices over; lightly coat with olive oil cooking spray. Broil 30 seconds or until lightly browned. Rub toasts with cut side of a halved garlic clove. Yield: 4 servings. CALORIES 84; FAT 1g (sat 0g); SODIUM 184mg

Time: 40 minutes

Flavor Hit: Capers give the tomatoes a briny kick.

Serve with Fennel-Potato Hash: Heat a large nonstick skillet over medium heat. Add 2 tablespoons olive oil to pan; swirl to coat. Add 2 cups cored, thinly sliced fennel bulb, 1½ cups refrigerated shredded hash brown potatoes, and ½ cup vertically sliced yellow onion to pan; cook 12 minutes or until golden brown, stirring frequently. Remove from heat; stir in 1½ tablespoons finely chopped fennel fronds, ¼ teaspoon salt, and ¼ teaspoon black pepper. CALORIES 132; FAT 6.9g (sat 0.9g); SODIUM 209mg

Time: 40 minutes

Simple Sub: Use thick slices of yellow squash and zucchini in place of baby squash.

Serve with Grilled Summer Squash: Preheat grill to medium-high heat. Combine 2 cups baby zucchini, halved lengthwise, and 2 cups baby yellow squash, quartered lengthwise, in a large bowl. Add 2 tablespoons olive oil, ½ teaspoon kosher salt, and ½ teaspoon black pepper; toss well. Place vegetables on a grill rack coated with cooking spray. Grill 5 minutes on each side or until lightly charred and tender. CALORIES 86; FAT 7.1g (sat 1g); SODIUM 250mg

Time: 40 minutes

Technique Tip: Whisk butter gradually into the sauce so it emulsifies.

Serve with Roasted Green Beans: Preheat oven to 450°. Combine ½ pound haricots verts, trimmed; ½ pound wax beans, trimmed; ½ cup thinly sliced shallots; 1 tablespoon olive oil; and ¼ teaspoon kosher salt on a foil-lined baking sheet. Roast at 450° for 10 minutes or until crisp-tender. Serves 4 (about 3/4 cup) CALORIES 84; FAT 3.6g (sat 0.5g); SODIUM 130mg

Time: 40 minutes

Simple Sub: Dry white wine like sauvignon blanc works in place of vermouth.

Serve with Parsley Orzo: Cook ½ cup orzo (rice-shaped pasta) according to package directions, omitting salt and fat. Drain. Stir in 2 tablespoons toasted pine nuts, 2 teaspoons chopped fresh parsley, 1 teaspoon extra-virgin olive oil, and 1/8 teaspoon salt. CALORIES 237; FAT 8.9g (sat 0.7g); SODIUM 148mg

Time: 40 minutes

Healthy Choice: Canola mayonnaise has less saturated fat than regular mayo.

Serve with Roasted Herbed Potatoes: Preheat oven to 425°. Place 1 (20-ounce) package refrigerated potato wedges (such as Simply Potatoes) on a foil-lined jelly-roll pan coated with cooking spray. Add 2 teaspoons chopped fresh thyme, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper; toss to coat. Arrange potatoes in a single layer on prepared pan. Bake at 425° for 29 minutes, turning once. Remove from oven; sprinkle with 1½ teaspoons chopped fresh parsley. CALORIES 90; FAT 0.2g (sat 0g); SODIUM 269mg

Time: 40 minutes

Shopping Tip: Look for multicolored grape tomatoes.

Serve with Lemony White Bean Mash: Place 1 (15-ounce) can rinsed and drained cannellini beans in a bowl; mash with a fork. Add 3 tablespoons chopped celery, 2 tablespoons chopped fresh parsley, 1 tablespoon fresh lemon juice, 2 teaspoons olive oil, and ¼ teaspoon kosher salt; stir to combine. CALORIES 65; FAT 2.7g (sat 0.3g); SODIUM 142mg

Time: 40 minutes

Budget Buy: Peel shrimp at home for a simple money saver.

Serve with Spicy Mango: Preheat grill to high heat. Combine 1 tablespoon extra-virgin olive oil, 1 tablespoon honey, 14⁄ teaspoon salt, and 14⁄ teaspoon ground red pepper in a small bowl. Peel 1 large mango, and cut lengthwise into 4 slices; toss with honey mixture. Grill 4 minutes on each side or until lightly charred and softened. Cut crosswise into 1⁄2-inch-thick slices. CALORIES 80; FAT 3.5g (sat 0.5g); SODIUM 149mg

Time: 40 minutes

Time-Saver: Find precut broccoli florets in the produce section.

Serve with Bacon-Scented Broccoli: Place 12 ounces broccoli florets in a large saucepan of boiling water. Cook 3 to 4 minutes or until broccoli is crisp-tender; drain. Heat a medium nonstick skillet over medium-high heat. Add 2 slices center-cut bacon; cook until crisp. Remove bacon slices from pan with a slotted spoon; crumble. Add broccoli, bacon, ¼ teaspoon freshly ground black pepper, and 1/8 teaspoon salt to bacon drippings in pan; cook 1 minute, tossing to coat broccoli. CALORIES 37; FAT 1.3g (sat 0.6g); SODIUM 164mg

Time: 30 minutes

Prep Pointer: Snap off the tough ends of the asparagus before sautéing.

Serve with Lemon-Garlic Asparagus: Heat a large skillet over medium-high heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 pound trimmed asparagus; sauté 3 minutes or until crisp-tender. Add 1 minced garlic clove; cook 1 minute, stirring occasionally. Remove from heat. Add 1 teaspoon fresh lemon juice, ¼ teaspoon freshly ground black pepper, and 1/8 teaspoon kosher salt; toss to coat. CALORIES 45; FAT 2.4g (sat 0.4g); SODIUM 63mg

Time: 30 minutes

Flavor Hit: Parmesan cheese adds nutty depth to the grits.

Serve with Spicy Green Beans: Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add 1½ pounds haricots verts or green beans. Cook 3 minutes or until lightly browned. Add 1 tablespoon minced fresh garlic and ¼ teaspoon crushed red pepper. Remove from heat; stir in 1½ teaspoons white wine vinegar, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper. CALORIES 51; FAT 1.7g (sat 0.2g); SODIUM 87mg

Time: 40 minutes

Flavor Hit: The anise flavor of tarragon pairs well with seafood.

Serve with Arugula-Parsley Salad: Combine 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 2 teaspoons whole-grain Dijon mustard, 1 teaspoon agave syrup, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper in a large bowl; stir with a whisk. Add 5 cups baby arugula, 1 cup flat-leaf parsley leaves, and ½ cup vertically sliced red onion to bowl; toss well to coat. CALORIES 60; FAT 4.8g (sat 0.7g); SODIUM 151mg

Time: 40 minutes

Time Saver: Have your fishmonger peel and devein the shrimp.

Serve with Garlic and Red Pepper Asparagus: Preheat oven to 425°. Combine 1 pound trimmed asparagus, 2 tablespoons extra-virgin olive oil, ¼ teaspoon kosher salt, ¼ teaspoon crushed red pepper, ¼ teaspoon freshly ground black pepper, and 2 thinly sliced garlic cloves on a jelly-roll pan; toss to coat. Bake at 425° for 8 minutes or until asparagus is crisp-tender. CALORIES 85; FAT 6.9g (sat 1g); SODIUM 123mg

Time: 30 minutes

Flavor Hit: Use fresh herbs to perk up ordinary mixed greens.

Serve with Garlic-Parmesan Toasts: Preheat broiler to high. Place 4 (1-ounce) slices French bread on a baking sheet. Broil 1 minute or until lightly toasted. Brush each slice with ½ teaspoon olive oil; rub slices with cut side of a halved garlic clove. Top each slice evenly with 1½ teaspoons grated fresh Parmigiano-Reggiano cheese. Broil 1 minute or until cheese melts. CALORIES 118; FAT 3.8g (sat 1.1g); SODIUM 200mg

Time: 30 minutes

Flavor Hit: If you have saffron, add ½ teaspoon with the wine for extra flavor.

Serve with Wilted Swiss Chard and Mushrooms: Remove stems from 10 ounces Swiss chard. Thinly slice stems to measure 1 cup; coarsely chop leaves to measure 3 cups. Heat a large skillet over medium heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add 1 thinly sliced shallot; cook 1 minute. Add 6 ounces sliced cremini mushrooms, chard stems, and ¼ teaspoon black pepper to pan; cook 5 minutes, stirring occasionally. Add chard leaves, 2 teaspoons lower-sodium soy sauce, and 1 tablespoon water to pan. Cover and cook 2 minutes or until chard wilts. CALORIES 59; FAT 3.7g (sat 0.5g); SODIUM 242mg

Time: 40 minutes

Flavor Hit: If you have saffron, add ½ teaspoon with the wine for extra flavor.

Serve with Sweet Pepper and Almond Salad: Combine 1 tablespoon extra-virgin olive oil, 1 tablespoon sherry vinegar, and 1/8 teaspoon kosher salt in a medium bowl, stirring with a whisk. Add 4 cups mixed baby greens and 1 cup thinly sliced baby red bell peppers; toss to coat. Sprinkle with 2 tablespoons chopped unsalted, dry-roasted almonds. CALORIES 78; FAT 5.7g (sat 0.6g); SODIUM 82mg

Time: 40 minutes

Prep Pointer: Toasting the panko before breading ensures a golden, crisp crust.

Serve with Bell Pepper and Corn Sauté: Melt 1½ teaspoons butter in a skillet over medium-high heat. Add ½ cup chopped onion, 1/3 cup diced red bell pepper, and 2 sliced garlic cloves; sauté 3 minutes. Add 2 cups thawed frozen corn, ¼ teaspoon salt, and ¼ teaspoon black pepper; sauté 3 minutes. CALORIES 87; FAT 2g (sat 1g); SODIUM 164mg

Also Serve with Quick Parsley-Spinach Salad: Combine 1 tablespoon fresh lemon juice, 1 tablespoon olive oil, ¼ teaspoon salt, ¼ teaspoon freshly ground black pepper, and ¼ teaspoon Dijon mustard in a medium bowl. Add 5 cups baby spinach leaves and 1 cup fresh flat-leaf parsley leaves; toss to coat. Top with 3 tablespoons chopped pistachios. CALORIES 82; FAT 6.1g (sat 0.8g); SODIUM 212mg

Ready in just 40 minutes, Oven-Fried Tilapia with Cheesy Polenta is a delicious and easy way to add fish to your weekly menu. For a crunch in the breading, toast the panko first.

Time: 30 minutes

Shopping Tip: Look for canned chopped green chiles in the international aisle.

Serve with Avocado and Radish Salad: Combine 2 tablespoons white vinegar, 2 tablespoons extra-virgin olive oil, 1 teaspoon minced garlic, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper in a large bowl. Add 1 large peeled chopped ripe avocado, ½ cup thinly sliced radishes, and 4 cups mixed baby greens; toss gently to coat. CALORIES 154; FAT 14.1g (sat 2g); SODIUM 149mg

Time: 35 minutes

Flavor Hit: Browning the butter for this sauce, a classic French preparation called meunière, adds a toasty nuttiness, balanced with bright lemon. Just a little goes a long way to coat the delicate flounder fillets.

Serve with Brown Rice Pilaf with Pecans: Heat 1 (8.8-ounce) package precooked whole-grain brown rice blend (such as Uncle Ben's) according to the package directions. Heat a large skillet over medium heat. Add 2 teaspoons olive oil to pan; swirl to coat. Add 1 thinly sliced leek (white and light green parts only) and 2 cups sliced shiitake mushroom caps, and sauté for 4 minutes or until tender, stirring occasionally. Add ¼ cup water, scraping pan to loosen browned bits. Stir in cooked rice, 3 tablespoons chopped toasted pecans, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper. CALORIES 162; FAT 7.5g (sat 0.7g); SODIUM 160mg

Time: 30 minutes.

Technique Tip: Toasting the uncooked orzo first helps the pasta retain its texture.

Serve with Garlic Broccolini: Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil; swirl to coat. Add 1 pound Broccolini, trimmed and cut into 1-inch pieces; sauté 2 minutes. Add 4 thinly sliced garlic cloves; sauté 2 minutes. Add 1/4 cup water to pan; cover and cook 2 minutes or until Broccolini is crisp-tender. Sprinkle with 1/4 teaspoon salt. CALORIES 81; FAT 3.4g (sat 0.5g); SODIUM 181mg

Time: 35 minutes

Shopping Tip: Briny, meaty Castelvetrano olives are low in sodium. Find them at the olive bar.

Serve with Greek Orzo Salad: Cook 3/4 cup orzo according to package directions, omitting salt and fat; drain. Combine 1 tablespoon olive oil, 1 tablespoon red wine vinegar, 1/4 teaspoon sugar, 1/4 teaspoon kosher salt, and 1/4 teaspoon black pepper in a large bowl, stirring with a whisk until sugar dissolves. Add orzo, 3/4 cup diced seeded tomato, 1/2 cup chopped green bell pepper, 1/4 cup chopped red onion, 3 tablespoons chopped fresh parsley, and 4 sliced Castelvetrano olives; stir to continue. CALORIES 202; FAT 4.7g (sat 0.6g); SODIUM 157 mg

Time: 30 minutes

Flavor Hit: Fresh, ripe mango adds a refreshing, slightly sweet contrast to the spicy stir-fry. You can also substitute fresh pineapple chunks, if you like.

Serve with Shaved Cucumber and Red Onion Salad: Combine 3 tablespoons rice vinegar, 1 tablespoon dark sesame oil, 1 teaspoon sugar, 1/4 teaspoon freshly ground black pepper, and a dash of salt in a medium bowl, stirring with a whisk. Add 2 cups thinly sliced English cucumber and 1 cup very thinly sliced red onion; toss to coat. CALORIES 53; FAT 3.5g (sat 0.5g); SODIUM 32mg

Time: 25 minutes

Prep Pointer: Brown the butter in a stainless steel pan so you can monitor the change in color.

Serve with Browned Butter Haricots Verts: Cook 2 (8-ounce) packages microwave-in-a-bag fresh haricots verts according to package directions. Combine 1 tablespoon butter and 3 tablespoons sliced almonds in a large skillet over medium heat; cook 3 minutes or until butter is lightly browned and almonds are lightly toasted. Add haricots verts to pan; toss to coat. Sprinkle with 1/4 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper. CALORIES 86; FAT 5.3g (sat 2g); SODIUM 152mg

Time: 35 minutes

More for Later: Double the pineapple salsa, and use it to top salads, tacos, or grilled steak or chicken during the week.

Serve with Black Bean-Cilantro Rice: Cook 1 (3.5-ounce) bag boil-in-bag brown rice according to directions. Sauté ¾ cup chopped red onion; 5 thinly sliced garlic cloves; ¼ teaspoon ground cumin, and ½ jalapeño pepper, seeded and minced, in 1 tablespoon olive oil over medium-high heat for 2 minutes. Add 1 (15-ounce) can unsalted black beans, rinsed and drained; 1 cup unsalted chicken stock; and ¼ teaspoon kosher salt. Cook 6 minutes. Lightly mash with a fork. Top rice with bean mixture, 2 tablespoons queso fresco, and ¼ cup cilantro. SERVES 4 (serving size: 1/3 cup rice and 2/3 cup bean mixutre)  CALORIES 205; FAT 5.1g (sat 1g); SODIUM 191mg

Time: 35 minutes

Prep Pointer: Place corn cobs in a large bowl before removing the kernels with a sharp knife, so the kernels stay neatly inside the bowl.

Serve with Heirloom Tomato and Zucchini Salad: Divide 1 pound heirloom tomatoes, cut into ¼-inch-thick slices, and 1 small zucchini, cut into 1/8-inch-thick rounds, evenly among 4 plates. Sprinkle with ¼ teaspoon kosher salt and ¼ teaspoon freshly ground black pepper. Combine 2 tablespoons finely chopped fresh chives, 1 tablespoon olive oil, 1 tablespoon red wine vinegar, and 1 teaspoon sugar in a bowl, stirring with a whisk. Drizzle vinegar mixture evenly over salads. SERVES 4 (serving size: about 1 cup salad and 1 tablespoon vinaigrette) CALORIES 61; FAT 3.7g (sat 0.5g); SODIUM 128mg

Time: 35 minutes

More for Later: Spread the remaining refrigerated pesto onto sandwiches or pizza, or dollop over summer vegetable soups and pastas.

Just for One: If you’re cooking for one, instead of using bread cubes, spoon the salad over a slice of toasted whole-grain bread.

Serve with Summer Bread Salad: Combine 2 tablespoons lemon juice, 4 teaspoons olive oil, ¼ teaspoon kosher salt, and ¼ teaspoon black pepper. Stir in 3 cups toasted whole-grain bread cubes, 2 cups halved cherry tomatoes, 1 cup chopped seeded cucumber, 1 cup chopped green bell pepper, ¼ cup chopped green onions, and ¼ cup chopped basil. SERVES 4 (serving size: about 1½ cups) CALORIES 163; FAT 6.3g (sat 1g); SODIUM 276mg

Time: 40 minutes

Prep Pointer: For lunch tomorrow, top pita halves with yogurt sauce, sliced fennel, and carrot salad. Add chickpeas or chicken for protein. 

Serve with Red Pepper Couscous: Heat 1 tablespoon olive oil in a saucepan over medium heat. Add 1 cup uncooked Israeli couscous; sauté 3 minutes. Add ¾ cup chopped red bell pepper and ½ cup chopped red onion; sauté 4 minutes. Add 1½ cups unsalted chicken stock and 1 tablespoon unsalted tomato paste; bring to a boil. Cover, reduce heat, and simmer 10 minutes. SERVES 4 (serving size: ½ cup) CALORIES 217; FAT 3.9g (sat 0.5g); SODIUM 53mg

Serve with Shaved Carrot Salad: Combine 4 cups shaved carrots, ½ cup thinly sliced red onion, ¼ cup chopped fresh parsley, 1 tablespoon olive oil, 1 tablespoon fresh lemon juice, 1 teaspoon honey, and ¼ teaspoon crushed red pepper. Let stand 10 minutes. SERVES 4 (serving size: ¾ cup) CALORIES 90; FAT 3.7g (sat 0.5g); SODIUM 81mg

Time: 25 minutes

Prep Pointer: Look for 1-inch-thick fillets. For thinner fillets, reduce cook time to 6 minutes.

Serve with Sautéed Sesame Snow Peas: Heat a large skillet over medium-high heat. Add 2 teaspoons dark sesame oil to pan; swirl to coat. Add 12 ounces trimmed snow peas; sauté 3 minutes. Stir in 1 tablespoon rice vinegar and 1 teaspoon toasted sesame seeds. SERVES 4 (serving size: about ¾ cup) CALORIES 60; FAT 2.8g (sat 0.4g); SODIUM 3mg

Time: 40 minutes

Texture Play: Petite green lentils, also called French lentils, are wonderfully mild in flavor. Slowly simmered and finished with butter, they become almost creamy.

Serve with Buttery Lentils with Shallots: Place 2/3 cup dried petite green lentils in a medium sauceplan. Cover with water to 3 inches above lentils; bring to a boil. Reduce heat, and simmer 20 minutes or until lentils are tender. Drain. Melt 1 tablespoon butter in large skillet over medium heat. Sauté 1/2 cup chopped shallots 2 minutes. Add lentils, 2 tablespoons chopped fresh flat-leaf parley, 1 teaspoon chopped thyme, 1/4 teaspoon kosher salt, and 1/4 teaspoon pepper; toss. SERVES 4 (serving size: about 1/2 cup) CALORIES 154; FAT 3.3g (sat 1.9g); SODIUM 151mg

Time: 30 minutes
Use It Up: Cut remaining avocado into thin slices, and top a (1-ounce) slice of whole-grain toast. Sprinkle with a dash of flaky salt for a quick snack.

Serve with Radish and Avocado Quinoa Salad: Bring ½ cup water and 1/3 cup rinsed and drained quinoa to a boil in a small saucepan. Cover, reduce heat, and simmer 13 minutes or until liquid is absorbed; let stand 5 minutes. Stir in ½ cup diced avocado, 1/3 cup thinly sliced radishes, 2 tablespoons chopped fresh flat-leaf parsley, 2 teaspoons olive oil, 2 teaspoons lemon juice, ½ teaspoon minced garlic, and ¼ teaspoon kosher salt. Sprinkle with a dash of freshly ground black pepper. SERVES 2 (serving size: 1 cup); CALORIES 211; FAT 11.8g (sat 1.6g); SODIUM 254mg

Time: 25 minutes

Flavor Swap: Add lime juice instead of lemon, cilantro instead of dill, and a dash of ground red pepper to the salad vinaigrette.

Serve with Goat Cheese Toasts: Preheat broiler to high. Arrange 2 (1-ounce) slices multigrain bread on a baking sheet; coat with cooking spray. Broil 1 minute on each side or until toasted. Spread 1 tablespoon goat cheese over each slice. Broil 30 seconds or until cheese melts. Sprinkle ¼ teaspoon minced fresh dill and 1/8 teaspoon freshly ground black pepper over bread slices. SERVES 2 (serving size: 1 slice) CALORIES 130; FAT 6.2g (sat 2.9g); SODIUM 198mg

Time: 30 minutes

Budget Buy: Instead of pine nuts for the quinoa, you can sub sliced almonds or chopped walnuts.

Pair with Spring Greens, Pea, and Citrus Salad: Combine 2 teaspoons olive oil, 2 teaspoons sherry vinegar, 1/8 teaspoon kosher salt, and 1/8 teaspoon freshly ground black pepper in a bowl, stirring with a whisk. Add 2 cups mixed spring greens, ½ cup frozen thawed green peas, and ½ cup orange sections (about 1 orange) to bowl; toss to coat. SERVES 2 (serving size: about 1½ cups) CALORIES 99; FAT 4.7g (sat 0.7g, mono 3.3g, poly 0.5g); PROTEIN 3g; CARB 13g; FIBER 4g; CHOL 0mg; IRON 1mg; SODIUM 176mg; CALC 26mg

Time: 25 minutes

Prep Pointer: Cook the tuna steaks a few seconds more for medium-rare, but not much longer or the tuna may dry out.

Serve with Warm Potato and Green Bean Salad: Combine 2 tablespoons extra-virgin olive oil, 1 tablespoon white wine vinegar, 1½ teaspoons Dijon mustard, ½ teaspoon sugar, ¼ teaspoon kosher salt, and ¼ teaspoon pepper in a large bowl. Pierce 12 ounces small Dutch potatoes with a fork. Place potatoes in a microwave-safe dish; cover loosely with plastic wrap. Microwave at HIGH 5½ minutes or until tender. Cool slightly. Quarter potatoes, and add to vinegar mixture; toss to coat. Heat 1 (8-ounce) package microwave-in-bag fresh haricots verts according to package directions. Add haricots verts, 1/3 cup chopped green onions, and 1 teaspoon minced fresh tarragon to potato mixture; toss. SERVES 4 (serving size: 1¼ cups) CALORIES 144; FAT 7g (sat 1g, mono 4.9g, poly 0.8g); SODIUM 185mg

Time: 35 minutes

Flavor Hit: Mirin has a sweet, slightly acidic flavor that rounds out the dipping sauce. Dry sherry will also work.

Serve with Mango and Tomato Salad Cups

Time: 40 minutes

Prep Pointer: Sauté the pasta before boiling. The oil coating will keep noodles from overcooking and falling apart in the pilaf.

Serve with Spicy Garlic Broccolini