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8 ounces thin Chinese noodles

1 tablespoon vegetable oil, such as safflower

¼ cup fresh lime juice (from 2 to 3 limes)

2 tablespoons soy sauce

1 teaspoon toasted sesame oil

2 teaspoons light-brown sugar

⅛ teaspoon crushed red-pepper flakes

3 tablespoons coarsely chopped cilantro

Coarse salt and ground pepper

1 Bring a pot of water to a boil. Cook noodles until tender according to package instructions. Drain; rinse under cold water until completely cool. Transfer to a large bowl; toss with vegetable oil.

2 In a small bowl, whisk together lime juice, soy sauce, sesame oil, brown sugar, and red-pepper flakes; whisk in cilantro. Pour over noodles; season with salt and pepper, and toss to coat.

PER SERVING: 165 calories; 4 grams fat; 4.7 grams protein; 31.6 grams carbohydrates; 5.1 grams fiber

SALMON WITH POTATO-ARTICHOKE HASH

To keep the salmon pieces moist as they roast, they are gently pressed together in the pan. A rustic potato-and-artichoke hash is cooked alongside. Slice the potatoes on a mandoline or with a very sharp knife to make thin, uniform pieces.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 40 MINUTES

8 new red potatoes (about ¾ pound), scrubbed and sliced ¼ inch thick

1 can (14 ounces) artichoke hearts in water, drained and halved

1 tablespoon fresh thyme leaves (or ¼ teaspoon dried)

1 teaspoon olive oil

Coarse salt and freshly ground pepper

1½ pounds skinless salmon fillet, cut crosswise into 4 pieces

1 tablespoon Dijon mustard

1 tablespoon white-wine vinegar

½ cup packed coarsely chopped fresh flat-leaf parsley

1 tablespoon water

1 Preheat oven to 475°F. In a large roasting pan, toss together potatoes, artichokes, thyme, ½ teaspoon oil, ½ teaspoon salt, and ¼ teaspoon pepper. Push vegetables to sides of pan.

2 Arrange salmon pieces in center of pan, and gently press them together to form one long piece. Coat with remaining ½ teaspoon oil, and sprinkle evenly with salt and pepper. Roast, turning the vegetables once, until lightly browned and tender and salmon is opaque throughout, about 20 minutes.

3 Meanwhile, make sauce: Stir together mustard, vinegar, parsley, and the water; season with salt and pepper.

4 Gently separate salmon pieces. Serve immediately, on top of hash, spooning parsley sauce over fish.

PER SERVING: 346 calories; 12.5 grams fat; 38.3 grams protein; 19.1 grams carbohydrates; 5.2 grams fiber

PANKO-CRUSTED FISH STICKS WITH HERB DIPPING SAUCE

To form fish sticks, cut tilapia fillets in half lengthwise down the center line. Halve again lengthwise, then crosswise. If you can’t find Old Bay Seasoning, a specialty of the Mid-Atlantic and Southeast regions of the United States, use another seafood spice blend.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 35 MINUTES

1 large egg, lightly beaten

Coarse salt and freshly ground pepper

2 cups panko (Japanese bread crumbs)

1 tablespoon seafood seasoning, preferably Old Bay

2 tablespoons olive oil

1½ pounds tilapia fillets, cut into wide strips

½ cup mayonnaise

¼ cup packed fresh flat-leaf parsley leaves, coarsely chopped

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice, plus lemon wedges for serving

2 teaspoons prepared horseradish sauce

1 Preheat oven to 475°F, with racks in upper and lower thirds. Place egg in a shallow bowl; season with salt and pepper. In another bowl, stir together panko, seafood seasoning, and oil. Dip tilapia into egg, letting excess drip back into bowl, then coat completely with panko mixture, gently pressing to adhere. Place on baking sheets, leaving ample room between.

2 Bake (without turning fish), rotating sheets from top to bottom and front to back halfway through, until lightly browned, 12 to 15 minutes.

3 Meanwhile, make sauce: In a small bowl, stir together mayonnaise, parsley, mustard, lemon juice, and horseradish sauce; season with salt and pepper.

4 Serve fish sticks with sauce and lemon wedges on the side.

PER SERVING: 529.5 calories; 21.5 grams fat; 42.2 grams protein; 40.5