Fish

Kippers, Vidalia Onions, Lemony Mayo and Greens When I went to Norway two years ago, I was amazed by how healthy everyone looked. The women, in particular, had complexions that were milky white; their hair was shiny, and they had a radiance about them that could only come from the incredible amounts of omega-3-rich, cold-water fish they ate. When I returned home, I tried to maintain a high level of fish consumption, knowing it would also be beneficial for my brain, heart and muscle mass. Scientifically speaking, the protective effects of fish consumption greatly outweigh any of the risks you may read about. This recipe was inspired by my trip to Norway, and it's as delicious as it is nutritious; the sandwich is bursting with heart-healthy fats, vitamins D and A and the minerals calcium and potassium. Kippers are salted, cold-smoked herring; if you can't find them, try sardines or anchovies. While this meal isn't the most kid-friendly, it will keep you nourished and energized so you can tackle whatever life throws your way!

Oil-Packed Tuna, Hard-Boiled Egg, Roasted Fennel, Tomatoes, Tapenade and Greens Lots of cookbooks offer creative ideas for kids' lunches, but what about the rest of us? Lunch can get tiresome for adults, too, so I decided to create a few sandwich recipes for an older crowd—ideas that will get you out of your same-old-sandwich rut, amp up your midday nutrition, and energize you for the demands of the afternoon. If you want a change of pace, this recipe is for you! It's basically egg salad dressed up for an evening out, and it's absolutely delicious! It's loaded with omega-3 fatty acids that keep the brain sharp and help performance, plus protein from the tuna and egg and antioxidants from the fennel; the flavor is over the top! Cook the fennel over the weekend, so you have it on hand to enjoy during the week.

Key when making this batter: Be sure your beer and club soda are ice cold, and chill the batter if prepping ahead.

Serving a perfectly cooked, crisp-skinned piece of fish in a seasoned lime broth lets you get a spoonful of bright flavor in every bite.

"This dish was on our opening menu and still makes an appearance whenever we can get fresh skate wings," says Evans. His method also works with skinless turbot, flounder, or sole fillets

This is a winning-contestant recipe from Season Four of FOX's MasterChef.

This dish originates from Bizerte, the northernmost city in Africa. It is sweet and spicy and beautifully aromatic. It is adapted from a recipe kindly given to us by Rafram Hadad. Serve it as a main course with some plain rice or couscous and something green, like sautéed spinach or Swiss chard. Dried rose petals are available in Middle Eastern stores and also online.

This is a winning-contestant recipe from Season Four of FOX's MasterChef.

Green Goddess Dressing is a perfect example of the magic of anchovies—they amplify and deepen the herbal flavors in this sauce without ever announcing their presence. For more recipes and tips, see our Homemade Salad Dressing Primer.

Samaki har'ra is a dish that is very popular in the Arab world, especially in Lebanon and particularly in the port city of Tripoli. While my version may not look traditional, the taste is truly authentic. It's definitely something a little different from the usual salmon dish. Sea bass or snapper are also good fish for this recipe.

Washington, DC's renowned chef-owner of Citronelle has a special relationship with seafood: He was born in Brittany on the northwest coast of France. Chef Michel Richard has been decorated with nearly every cooking award, including the James Beard award, and he is known for combining fresh California ingredients with traditional French cooking. This recipe, a simplified take on a traditional French bouillabaisse, is sure to satisfy.

This is a winning-contestant recipe from Season Four of FOX's MasterChef.

Instead of using canned tuna, this recipe puts you in control of the quality of the tuna and how long to cook it. We like it on the medium-rare side.

Grilling whole fish is not as tricky as it sounds. We tie ours with kitchen twine, which makes them easy to handle.

Adding vinegar to the chorizo topping cuts the richness of the sausage and brightens the entire dish.

Between the bacon (around 200mg of sodium per slice) and the scallops (over 330mg per 3 ounces), the classic dish is too salty for me to enjoy. But when the bacon is replaced with smoky zucchini ribbons and the scallops are swapped out for halibut rounds, you have a whimsical reinterpretation that actually tastes equally thrilling. I used smoked paprika and cumin to mimic the smoky fl avor of bacon and I decided to glaze the halibut rounds in honey and sugar to mimic the natural sweetness of scallops. The curry is purely for color and to balance the sweetness of the fish, and the spinach pasta lends a rich backdrop for the yellow-tinted "scallops."

Look for thicker fish fillets, which will give you the ideal breading-to-fish ratio.

Chef Kenney says that combining the herbs for the salsa verde with seaweed really gives this dish "that fresh-from- the-sea flavor." In Oahu, he uses just harvested limu, but hijiki, which is widely available, works well, too.

Juicy lemon segments balance out the salad of briny olives, salty capers, and fragrant oregano that tops this quick and easy fish dish.