Go fish: start with seafood for a quick, tasty dinner - Weeknight

Sunset, April, 2004 by Charity Ferreira

Putting a balanced meal on the table every night is a challenge when work and family compete for your attention. But eating well might be easier than you think--if you think fish. It cooks quickly and is a lean source of protein and iron. A simple tangy glaze turns halibut into a delicious entree.

Balsamic-Glazed Halibut

PREP AND COOK TIME: 15 minutes

MAKES: 2 servings

  2 tablespoons balsamic vinegar
  1 teaspoon firmly packed brown sugar
  1 teaspoon Dijon mustard
  2 pieces halibut (each about 1 in. thick and 5 to 6 oz.)
1/2 teaspoon olive oil
    Salt and pepper

1. In a bowl, mix vinegar, brown sugar, and mustard.

2. Rinse halibut and pat dry. Brush lightly all over with oil and sprinkle with salt and pepper. Heat a 10- to 12-inch nonstick frying pan over medium-high heat. Add fish and cook until browned on the bottom, about 4 minutes.

3. Turn pieces over. Spoon vinegar mixture over browned sides. Lower heat and cook until fish is opaque but still moist-looking in the center (cut to test), 4 to 5 minutes longer. Transfer to plates.

Per serving: 210 cal., 21% (45 cal.) from fat; 35 g protein; 5 g fat (0.7 g sat.); 2.7 g carbo (0 g fiber); 154 mg sodium; 54 mg chol.

[ILLUSTRATION OMITTED]

Sweet-Potato Wedges

Scrub 1 pound red garnet or other dark orange sweet potatoes, and cut lengthwise into 1/2-inch-thick wedges. In a 10- by 15-inch baking pan, mix with 2 teaspoons olive oil, 1/4 teaspoon salt, and 1/4 teaspoon coarse-ground black pepper. Bake in a 450[degrees] oven, stirring occasionally with a wide spatula, until potatoes are browned and tender when pierced, 20 to 25 minutes. Makes 2 or 3 side-dish servings.

Per serving: 186 cal., 17% (32 cal.) from fat; 2.5 g protein; 3.5 g fat (0.5 g sat.); 37 g carbo (4.6 g fiber); 210 mg sodium; 0 mg chol.

Warm Broccoli-Nut Salad

PREP AND COOK TIME: About 30 minutes

MAKES: 2 or 3 side-dish servings

   12 ounces broccoli, rinsed and cut into 1-inch pieces
1 1/2 teaspoons olive oil
      About 1/8 teaspoon salt
1 1/2 tablespoons balsamic vinegar
  1/2 teaspoon Dijon mustard
  1/3 cup chopped toasted walnuts
  1/2 cup frisee leaves (optional), rinsed and crisped
      Pepper

1. In a 10- by 15-inch baking pan, mix broccoli, oil, and 1/8 teaspoon salt. Spread in a single layer.

2. Bake in a 450[degrees] oven, stirring occasionally with a wide spatula, until broccoli is browned and tender when pierced, 20 to 25 minutes.

3. Meanwhile, in a bowl, mix balsamic vinegar and mustard. Add warm broccoli, walnuts, and frisee, if using, and mix to coat. Add salt and pepper to taste.

Per serving: 138 cal., 72% (99 cal.) from fat; 5.3 g protein; 11 g fat (1.1 g sat.); 8.6 g carbo (3.8 g fiber); 141 mg sodium; 0 mg chol.

PHOTOGRAPH BY LEIGH BEISCH