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2 teaspoons canola oil

1 onion, roughly chopped

2 garlic cloves, smashed

1 carrot, peeled and roughly chopped

1 celery stalk, roughly chopped

2 tomatoes, seeded and roughly chopped

2 tablespoons tomato paste

2 tablespoons unsulfured molasses

2 tablespoons honey

2 tablespoons brown sugar

2 teaspoons dry mustard

1 teaspoon ground cumin

1½ teaspoons coarse salt

½ teaspoon freshly ground black pepper

Pinch of cayenne pepper, or to taste

6 5-ounce salmon steaks or fillets

Spiced Pilaf (recipe follows)

1. Heat the oil in a saucepan over medium heat. Add the onion, garlic, carrot, and celery. Cook the vegetables until softened, 5 to 7 minutes. Add the tomatoes; cook the vegetables until very tender, about 10 minutes more. Add the tomato paste, molasses, honey, sugar, mustard, cumin, 1 teaspoon salt, ¼ teaspoon black pepper, cayenne pepper, and 2 cups water; stir to combine. Simmer gently until thickened, about 30 minutes. Transfer to a food processor or blender; puree until smooth. Refrigerate until ready to serve.

2. Heat a grill or grill pan. Season the fish with the remaining ½ teaspoon salt and ¼ teaspoon pepper. Brush generously with sauce. Grill until the fish is cooked through, 2 to 3 minutes per side. When the fish is done, remove and discard the skin. Serve over pilaf drizzled with sauce.

FIT TO EAT RECIPE PER SERVING: 300 CALORIES, 11 G FAT, 78 MG CHOLESTEROL, 21 G CARBOHYDRATE, 363 MG SODIUM, 29 G PROTEIN, 2 G FIBER

spiced pilaf

SERVES 6

2 teaspoons canola oil

1 red onion, cut into ¼-inch dice

2 small carrots, peeled, cut into ¼-inch dice

1 stalk celery, cut into ¼-inch slices

¼ cup dry white wine

1½ cups brown rice

1 teaspoon coarse salt

¼ teaspoon freshly ground pepper

½ teaspoon paprika

¼ teaspoon turmeric

½ teaspoon ground cumin

1. Heat the oil in a medium skillet over medium heat. Add the onion, carrots, and celery. Cook until tender, 3 to 4 minutes. Add the wine, and cook until most of the liquid has evaporated, about 2 minutes. Transfer to a medium bowl, and set aside to cool.

2. Meanwhile, bring a medium saucepan of water to a boil. Stir in the rice, and cook until tender, 25 to 30 minutes. Drain, and add to the bowl of vegetables. Season with salt, pepper, paprika, turmeric, and cumin. Serve with grilled salmon.

FIT TO EAT RECIPE PER SERVING: 213 CALORIES, 3 G FAT, 0 MG CHOLESTEROL, 40 G CARBOHYDRATE, 203 MG SODIUM, 6 G PROTEIN, 3 G FIBER

baked flounder with onion and lemon

SERVES 4

Be careful when transferring the fish from the baking dish to the plate—flounder is a fragile fish that falls apart easily.

2 lemons, sliced into ¼-inch-thick rounds

2 medium onions, peeled and sliced into very thin rounds (8 ounces each)

4 tablespoons unsalted butter

1 cup dry white wine

1 teaspoon freshly chopped thyme, plus several sprigs more

Salt and freshly ground pepper

4 6-ounce flounder fillets

1. Heat the oven to 400°F. Arrange the lemons and onions in a 9 × 13-inch Pyrex baking dish. Dot with the butter; add the wine and ¼ cup cold water. Sprinkle with the chopped thyme; season with salt and pepper. Bake until the onions are soft and translucent, about 40 minutes.

2. Remove the baking dish from the oven. Arrange the fish fillets over the lemons and onions. Season the fillets with salt and pepper. Scatter the fresh thyme sprigs over the fish. Baste the fish with a little cooking liquid. Bake until the fish is just opaque and cooked through, 16 to 18 minutes. Do not overcook. Serve with the cooked onions and lemons.

shrimp kabobs with lemon wedges and cilantro

MAKES 8

½ cup loosely packed cilantro leaves, chopped

½ cup extra-virgin olive oil

2 pounds large shrimp (about 32)

4 lemons, each cut into 8 wedges

1 teaspoon coarse salt

¼ teaspoon freshly ground pepper

1. Combine the cilantro and olive oil in a large bowl. Set aside. Peel the shrimp to the first knuckle; devein. Rinse; pat dry. Place in the bowl with the cilantro-oil mixture, and coat.

2. Thread 4 shrimp, alternating with lemon wedges, on 8 skewers. Gently brush with a little