Ingredients
1 tablespoon olive oil
4 striped bass fillets, 6 ounces each
2 tablespoons Dijon mustard
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh parsley
sea salt and freshly ground pepper to taste

Directions
Preheat the oven to 375F.

Brush the bass fillet with oil and season with salt and pepper. Spread the mustard on the fish on the opposite side of the skin. Mix the chopped herbs together on a plate and press the mustard side of each fillet into the herbs. Place the fish, skin side down on a baking sheet and cook until the fish flakes easily with a fork, about 12 minutes. Serve immediately.

Braised Cod with Tomatoes, Fennel, and Orange

Makes:
4 servings

Nutrition per serving:
Calories = 299; Total Fat = 5 g; Cholesterol = 81 mg; Sodium = 410 mg; Carbohydrate = 11 g; Fiber = 5 g; Protein = 35 g

Ingredients
1 tablespoon olive oil
1 small onion, diced
1 fennel bulb, fronds trimmed and reserved, core removed, and cut into 1/2-inch thick wedges
3 cloves garlic, minced
2 tablespoons tomato paste
2 cups fat-free, low-sodium chicken broth
4 roma tomatoes, each cored and cut into 4 wedges
3 strips orange zest, each 1/2-inch wide
4 skinless cod fillets, 6 ounces each
sea salt and freshly ground pepper to taste

Directions
Place a large, deep skillet over medium heat. Add the oil followed by the onion and fennel. Cook until the vegetables are tender, then add the garlic and cook just until you can smell its aroma. Add the tomato paste and cook for 1 minute longer. Whisk in the broth, add the tomatoes and orange zest, then bring to a boil. Simmer the mixture for 5 minutes to allow the flavors to marry.

Nestle the cod fillet in the fennel mixture and simmer, spooning the liquid over the fillets, until the fish flakes easily with a fork, about 7 minutes.

Broiled Tilapia with Curry-Cashew Yogurt Sauce

Makes:
4 servings

Nutrition per serving:
Calories = 410; Total Fat = 16 g; Cholesterol = 82 mg; Sodium = 512 mg; Carbohydrate = 17 g; Fiber = 1 g; Protein = 40 g

Ingredients
1 slice peeled fresh ginger, 1/4-inch thick
3/4 cup plus 2 tablespoons roasted cashews
1/3 cup plain nonfat yogurt
1/4 cup packed cilantro leaves
1/2 teaspoon stevia
1 teaspoon curry powder
1 tablespoon olive oil
1 1/2 pounds tilapia fillets
sea salt and freshly ground pepper to taste

Directions
Preheat the broiler. Line the broiler pan with aluminum foil and lightly coat with oil.

Place the ginger and the 3/4 cup cashews in a food processor and pulse until they are in very small pieces. Add the yogurt, cilantro, stevia, and curry powder and blend until smooth. Transfer to a small bowl and sprinkle with the remaining cashews.

Brush the fish with the oil and season with salt and pepper. Broil the fish until it flakes easily with a fork, about 6 minutes. Serve the broiled tilapia with the cashew sauce and enjoy.

Lemon-Cumin Marinated Tilapia with Sauteed Spinach

Makes:
4 servings

Nutrition per serving:
Calories = 382; Total Fat = 8 g; Cholesterol = 55 mg; Sodium = 698 mg; Carbohydrate = 12 g; Fiber = 5 g; Protein = 30 g

Ingredients
4 tilapia fillets, 6 ounces each
1 cup fat-free, low-sodium chicken broth
3 cloves garlic, minced and divided
1/4 small onion, grated
1/4 teaspoon dried oregano
1/4 teaspoon cumin
1/4 teaspoon ground coriander
juice and zest of 1 lemon
2 tablespoons olive oil, divided
sea salt and freshly ground pepper to taste

Directions
Place the broth, garlic, onion, oregano, cumin, coriander, lemon juice, zest, and tilapia in a resealable plastic bag and knead to combine. Marinate in the refrigerator for 1 hour.

Remove the fish and discard the marinade. Pat the fish dry then season with salt and pepper. Place a large skillet over medium-high heat. Add 1 tablespoon of oil followed by the tilapia and cook until the fish flakes easily with a fork, about 4 minutes per side. Transfer to a plate and tent loosely with foil to keep warm.

Add the remaining 1 tablespoon of oil to the pan followed by the garlic and cook just until you can smell its aroma. Add the spinach and cook until wilted. Serve the fish alongside the spinach and enjoy.

Seared Salmon with Arugula, Peas, and Mint

Makes:
4 servings

Nutrition per serving:
Calories = 363; Total Fat = 12 g; Cholesterol = 64 mg; Sodium = 473 mg; Carbohydrate = 8 g; Fiber = 3 g; Protein = 35 g

Ingredients
2 tablespoons olive oil, divided
4 skinless salmon fillets, 6 ounces each
1 clove garlic, minced
1 cup frozen peas
1 teaspoon lemon zest
2 tablespoons freshly squeezed lemon juice
1/4 cup mint, cut into thin strips
2 cups firmly packed baby arugula
sea salt and freshly ground pepper to taste

Directions
Place a large skillet over medium-high heat. Season the salmon with salt and pepper. Add 1 tablespoon of oil followed by the salmon and cook until the fish flakes easily with a fork, about 5 minutes per side. Transfer the salmon to a plate and loosely tent with foil to keep warm.

Add the garlic and peas to the pan, then cook just until you can smell the aroma of the garlic. Remove the pan from heat and stir in the lemon zest, juice, and mint. Divide the arugula among the 4 plates and place an even amount of arugula on each. Place a salmon fillet on each bed of arugula and top with the pea mixture. Drizzle with the reserved 1 tablespoon of olive oil and serve.