Fish

Using a marinade like this one is a good way to add flavor and richness to food without adding too many calories. Serve the tuna with steamed rice, and offer Japanese beer or iced jasmine tea to drink.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

When preparing this menu, we suggest grilling the mango first, then the sofrito bread, and finally the salmon. Can be prepared in 45 minutes or less but requires additional unattended time. Accompaniment: Grilled Mango and Grilled Sofrito Bread

From the Pepper Mill in Clearwater, Florida.

Reduced-fat cream cheese, low-fat milk and water-packed canned tuna are the secrets to this updated take on a 1950s favorite.

Here's a light way with stuffed vegetables.

With its sweet taste and firm flesh, mahimahi lends itself well to poaching. Halibut, swordfish and salmon would also be good prepared this way. Serve glasses of chilled Sémillon or Chardonnay to go with the main course.

Can be prepared in 45 minutes or less.

Can be prepared in 45 minutes or less.

A simple and sensational starter.

Also very nice on toasted bagels.

If you would rather use swordfish or sea bass, by all means do. Whatever the choice, grill some zucchini that have been quartered lengthwise, and toss egg noodles with butter and fresh black pepper. Then finish the meal with sliced strawberries topped with sour cream and brown sugar. Can be prepared in 45 minutes or less.