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FIT TO EAT RECIPE PER SERVING: 360 CALORIES, 22 G FAT, 112 MG CHOLESTEROL, 5 G CARBOHYDRATE, 206 MG SODIUM, 36 G PROTEIN, 2 G FIBER

sole rolls with spinach and lemon slices

SERVES 4

1 teaspoon olive oil

1 shallot, minced

¾ pound spinach, stems removed

Pinch of coarse salt

Freshly ground pepper

1 large lemon, washed

1 tablespoon finely chopped almonds

1 tablespoon mixed finely chopped fresh herbs, such as chervil, parsley, chives, and tarragon

4 fillets (4 ounces each) gray sole, lemon sole, or flounder

¼ cup dry white wine

1. Preheat the oven to 375°F, with the rack in the center. In a large sauté pan, heat the oil over low heat. Add the shallot; cook, stirring frequently, until soft, about 2 minutes. Raise heat to medium; add spinach and salt, and season with pepper. Cook, tossing frequently, until wilted and bright green, about 2 minutes. Transfer to a colander, pressing down to remove liquid. Chop finely; squeeze out remaining liquid. Divide the spinach into 4 equal parts.

2. Slice the lemon in half crosswise; grate the zest of half, and combine with the almonds and herbs in a small bowl; set aside. Slice the other lemon half very thinly into rounds.

3. Lay the fillets flat on a work surface, prettiest side down; place 1 part spinach at the narrow end of each. Roll the fish into a cylinder, enclosing the spinach. Place in a gratin dish, with lemon rounds in between. Pour the wine into the dish. Sprinkle one-quarter of the almond mixture on top of each roll; cover with parchment and then aluminum foil. Bake until the fish is opaque and cooked through, 15 to 20 minutes. Serve immediately.

FIT TO EAT RECIPE PER SERVING: 152 CALORIES, 5 G FAT, 57 MG CHOLESTEROL, 4 G CARBOHYDRATE, 236 MG SODIUM, 22 G PROTEIN, 3 G FIBER

seared shrimp with lemon and garlic

SERVES 12

This versatile dish is equally delicious served piping hot or at room temperature.

4 lemons

4 pounds large shrimp, peeled, deveined, and rinsed

3 garlic cloves, minced

½ cup extra-virgin olive oil

1½ teaspoons coarse salt

¼ teaspoon freshly ground pepper

1. Finely grate the zest of 3 lemons. Juice all 4 lemons; strain the juice, and set aside. Place the shrimp in a large bowl; add the lemon zest, garlic, and ¼ cup olive oil; toss well to coat evenly. Season with salt and pepper.

2. Heat a large sauté pan over medium heat. Add 1 tablespoon olive oil, and heat until the oil is hot but not smoking. Working in batches, arrange a single layer of shrimp in the pan, being careful not to crowd them. Cook until the underside is golden brown, 45 to 60 seconds. Turn over, and continue cooking until the other side is golden brown and the shrimp are cooked through, about 1 minute. Transfer to a large serving platter. Deglaze the pan with 1½ tablespoons reserved lemon juice, stirring up any browned bits with a wooden spoon, and pour the pan sauce over the shrimp. Cover loosely with foil while repeating the process with the remaining batches, adding 1 tablespoon oil each time.

pan-fried scallops on caramelized fennel

SERVES 4

2 pounds fennel bulbs (about 2 medium)

1 garlic clove, finely chopped

2 shallots, finely chopped

2 dried bay leaves

Zest of 1 orange

½ teaspoon ground cardamom

8 tablespoons olive oil

1 tablespoon coarse salt

Pinch of freshly ground white pepper

2 teaspoons light-brown sugar

1 14½-ounce can low-sodium chicken broth, or homemade

1 sprig thyme

¾ cup water

8 large scallops (about 14 ounces), muscles removed

1/3 cup fresh flat-leaf parsley, packed

2 tablespoons fresh lemon juice

2 tablespoons toasted pine nuts, for garnish

Shaved truffle, for garnish (optional)

1. Preheat the oven to 325°F. Trim the feathery tops from the fennel bulbs, and discard. Trim the stem pieces and outer leaves from the bulbs; clean, and reserve 2 cups (about 8 ounces) of these trimmings for the puree. Slice each bulb through the root into 4 ½-inch-thick strips.

2. In a small roasting pan,