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PER SERVING: 395 calories; 24.7 grams fat; 28.9 grams protein; 13.7 grams carbohydrates; 1.6 grams fiber

BROWN-RICE BOWL WITH SHRIMP, SNOW PEAS, AND AVOCADO

Avocado is right at home in this Asian-style one-bowl supper of shrimp, snow peas, and brown rice. Serve the citrusy sauce on the side, or drizzle a little over each portion.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR

2 cups water

1 cup long-grain brown rice

¼ cup soy sauce

¼ cup fresh lemon juice (from 2 lemons)

2 tablespoons rice vinegar (unseasoned)

2 teaspoons light-brown sugar

1 tablespoon vegetable oil, such as safflower

1 pound fresh or frozen (thawed) medium shrimp (36 to 40 count), peeled and deveined

8 ounces snow peas, stem ends and any strings removed, sliced diagonally into ½-inch pieces

1 piece (1 inch) fresh ginger, peeled and cut into matchsticks

Coarse salt and freshly ground pepper

1 ripe avocado, pitted, peeled, and cut into chunks

1 In a large saucepan, bring the water to a boil. Add rice; cover, reduce heat to low, and cook until rice is tender and water is absorbed, 45 to 50 minutes. Remove from heat; let stand covered, 10 minutes.

2 Meanwhile, make sauce: Stir together soy sauce, lemon juice, vinegar, and sugar until sugar is dissolved.

3 While rice is standing, heat oil in a large skillet over medium-high. Add shrimp, snow peas, and ginger; season with salt and pepper. Cook, stirring frequently, until shrimp are opaque throughout and snow peas are bright green and crisp-tender, 2 to 3 minutes.

4 Fluff rice with a fork, and divide among four bowls. Top with shrimp mixture and avocado; serve sauce on the side.

PER SERVING: 446 calories; 13.5 grams fat; 30.7 grams protein; 51.5 grams carbohydrates; 6.2 grams fiber

STEAMED COD WITH GINGER AND SCALLIONS

Steamed fish is a healthful and quick-cooking dinner option. Adding a few aromatics to the steaming liquid enhances the taste of the fish without using any butter or oil. Haddock, halibut, or other firm-fleshed white fish can be used in place of the cod.

SERVES 4 PREP TIME: 10 MINUTES TOTAL TIME: 20 MINUTES

3 tablespoons rice vinegar (unseasoned)

2 tablespoons soy sauce

2 tablespoons finely grated peeled fresh ginger

4 skinless cod fillets (1½ pounds)

Coarse salt and freshly ground pepper

6 scallions

1 In a large skillet with a tight-fitting lid, combine vinegar, soy sauce, and ginger. Season both sides of cod fillets with salt and pepper; place in skillet. Bring liquid to a boil; reduce heat to a gentle simmer. Cover; cook until fish is almost opaque throughout, 6 to 8 minutes.

2 Meanwhile, cut green parts of scallions into 3-inch lengths; thinly slice lengthwise (reserve white parts for another use). Scatter over fish; cover and cook until fish is opaque throughout and scallions are just wilted, about 2 minutes more. Serve immediately.

PER SERVING: 183 calories; 1.4 grams fat; 36.5 grams protein; 4.4 grams carbohydrates; 0.6 gram fiber

RED SNAPPER VERACRUZANO

Made famous in the port city of Veracruz, Mexico, this spicy dish combines jalapeños, olives, tomatoes, and oregano in a pan sauce that surrounds the firm-fleshed snapper as it cooks. Serve with lime wedges and white rice or a simple green salad.

SERVES 4 PREP TIME: 20 MINUTES TOTAL TIME: 30 MINUTES

2 tablespoons vegetable oil, such as safflower

1 large onion, thinly sliced

4 garlic cloves, minced

1 to 2 tablespoons finely chopped pickled jalapeño chiles

3 plum tomatoes, seeded and chopped

½ cup water

½ cup coarsely chopped pitted green olives

1 tablespoon coarsely chopped fresh oregano (or 1 teaspoon dried)

4 skinless snapper fillets (1½ pounds)

Coarse salt and freshly ground pepper

Lime wedges, for serving

1 Heat oil in a large skillet with a tight-fitting lid over medium-high. Add onion; cook, stirring occasionally, until softened, 5 to 7 minutes. Add garlic and jalapeño; cook, stirring, 1 minute. Add tomatoes and the water; cook until liquid is almost