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4. Place the sandwiches on the griddle or in the skillet. Cook until the bread is golden brown and cheese has melted, 3 to 4 minutes a side. Transfer to a work surface; divide béchamel sauce evenly over tops, spreading to edges; sprinkle with grated cheese.

5. Transfer to the broiler, and cook until the cheese topping is melted and golden, 2 to 3 minutes. Serve immediately.

fried catfish sandwiches

MAKES 12

Vegetable oil, for frying

4 cups yellow cornmeal

1 teaspoon crushed red pepper flakes

2 tablespoons coarse salt

2 teaspoons freshly ground pepper

1 teaspoon garlic powder

12 catfish fillets (about 8 ounces each), cut in half crosswise

24 slices white bread

Mayonnaise, for serving (optional)

Pickle relish, for serving (optional)

1 Vidalia or other sweet onion, sliced into ¼-inch rounds

1. Fill a deep, heavy-bottomed skillet with about 2½ inches oil. Place over medium heat until the oil registers 365°F on a deep-fry thermometer. Meanwhile, combine the cornmeal, red pepper flakes, 1 tablespoon salt, 1 teaspoon pepper, and garlic powder in a shallow bowl or large plate.

2. Season the catfish fillets on both sides with the remaining tablespoon salt and teaspoon pepper. Dredge the fillets in the cornmeal mixture, turning to coat both sides. Working in batches so as not to overcrowd the pan, carefully submerge the fillets in the oil, and fry until the crust is crisp and golden and the fish is cooked through, about 3 minutes. Transfer to a large plate.

3. To serve, spread the bread slices with mayonnaise and relish, as desired. Place the catfish fillets on half the slices, and top each with a few onion slices and one of the remaining slices of bread.

blackened salmon sandwiches

MAKES 4

The spice rub can be stored in an airtight plastic container for up to 1 month.

1 teaspoon cumin seed

1 teaspoon fennel seed

1 teaspoon dried oregano

1 teaspoon dried thyme

2 teaspoons paprika

½ teaspoon ground cayenne pepper

2 teaspoons coarse salt

½ teaspoon freshly ground black pepper

2 tablespoons prepared horseradish

¼ cup plain low-fat yogurt

1 tablespoon honey

4 4-ounce salmon fillets, skin removed

4 slices crusty bread

1 bunch arugula, stems trimmed

½ small red onion, thinly sliced crosswise

1. Place the cumin seed, fennel seed, oregano, and thyme in a spice grinder. Pulse until finely chopped but not powdery. Transfer to a small bowl; stir in the paprika, cayenne pepper, 1½ teaspoons salt, and ¼ teaspoon black pepper; set aside.

2. In another small bowl, whisk together the horseradish, yogurt, honey, remaining ½ teaspoon salt, and ¼ teaspoon pepper; set aside.

3. Heat a heavy skillet over medium-high heat. Coat each fillet with 2 teaspoons spice blend; pat with your fingers. Place the fillets in the hot skillet. Cook until well browned, about 5 minutes. Flip the fillets; cook through, about 5 minutes more. Transfer to a plate; set aside.

4. To assemble, spread the bread with the horseradish mixture. Top with arugula and onion. Flake the salmon into chunks; place on the sandwiches. Drizzle with the remaining horseradish mixture; serve immediately.

FIT TO EAT RECIPE PER SERVING: 261 CALORIES, 8 G FAT, 63 MG CHOLESTEROL, 21 G CARBOHYDRATE, 772 MG SODIUM, 26 G PROTEIN, 1 G FIBER

lobster rolls

MAKES 8

Top-split buns are the time-honored choice for lobster rolls, but side-split buns can be used instead. Some people like only mayonnaise or melted butter on their lobster meat, but we love the added flavor that fresh herbs provide.

1½ pounds cooked, shelled lobster meat (about 4 1½-pound lobsters), chopped into ½-inch pieces

2 tablespoons mayonnaise

½ teaspoon finely chopped fresh chives (optional)

½ teaspoon finely chopped fresh tarragon or chervil (optional)

1 teaspoon fresh lemon juice (or to taste)

Coarse or sea salt

Freshly ground pepper

8 top-split hot dog buns

1½ tablespoons unsalted butter, melted, for rolls

1. Stir together the lobster and