Salmon Rice Bowl

Cut salmon into bite-sized pieces. Whisk tamari, rice vinegar, sesame oil, brown sugar, garlic, salt, pepper, and ginger. Marinate salmon for about 30 minutes. Cook in an air fryer at 390°F for 7-8 minutes. Cook rice according to package instructions. Assemble bowl starting with rice, salmon, and vegetables. Drizzle with sriracha mayo and furikake.

Nutrition per serving: 600 calories; 17g total fat (2g saturated); 630mg sodium; 82g carbohydrates; 9g dietary fiber; 7g sugar (3g added sugar); 31g protein 

Miso-Glazed Black Cod

Set an oven rack about 6” from the heat source and preheat the oven’s broiler. Line a baking sheet with aluminum foil.

Whisk miso, water, mirin, vinegar, and brown sugar together in a small skillet over medium heat until mixture simmers and thickens slightly, 1 to 3 minutes. Remove from the heat and let cool completely, 3 to 5 minutes.

Place cod fillets on the prepared baking sheet. Brush fillets with cooled miso mixture. Marinate at room temperature for 15 to 20 minutes.

Broil in the preheated oven for 5 minutes. Turn the baking sheet 180° and continue broiling until fish flakes easily with a fork, about 5 minutes. Remove pin bones before serving.

Nutrition per serving; 450 calories; 27g total fat (6g saturated); 890mg sodium; 23g carbohydrates; 0g dietary fiber; 17g sugar (7g added); 25g protein

Cod with Citrus and Herb Crust

Season the fish with salt and let rest for 20 minutes. Preheat the broiler to low and set the rack in the position closest to the heat. Combine panko, parsley, thyme, zests and butter to make a paste. Place fish on a baking dish and cover with breakcrumb mixture, patting it down gently. Place under the broiler and cook until the fish is done and the crust is lightly browned, about 7-10 minutes, depending on thickness.

Nutrition per serving: 320 calories; 18g total fat (11g saturated); 240mg sodium; 6g carbohydrates; 0g dietary fiber; 1g sugar (0g added sugar); 32g protein

Crispy Curry Tofu

Remove tofu from package and cover the top and bottom with paper towels or a clean cloth. Place a heavy skillet on top of the covered tofu and allow gravity to press the water from the tofu for 10-30 minutes.

On the stove, heat the oil in a pan over medium-high heat.

In a bowl, combine the curry powder, cornstarch, garlic powder and salt.

Cut the pressed tofu into 1” cubes and add to the bowl with the cornstarch mix-ture and toss until the tofu is coated.

Add the tofu to the oiled pan and cook for 3-5 minutes, tossing occasionally with a spatula to get the tofu golden and crisp on all sides. Remove tofu from the pan and discard the remaining oil. Serve and enjoy!

Nutrition per serving: 370 calories; 22g total fat (1.5g saturated); 590mg sodium; 23g carb; 3g dietary fiber; 0g sugar; 22g protein

Polpette di Ricotta al Sugo (Ricotta Balls in Sauce)

To make the ricotta balls, drain ricotta well and put it in a bowl and mash with a fork. Add cheeses and breadcrumbs and mix well. Add eggs, garlic, parsley, and basil and combine to make a dough, reserving 1 tablespoon parsley and garlic for garnish. Form dough into golf ball size rugby balls.

To make the tomato sauce, in a frying pan over medium heat, add olive oil and garlic and cook until garlic begins to soften. Add cherry tomatoes, increase heat to medium-high, and cook until softened, about 5 minutes. Add tomato sauce and continue to cook for 10 minutes. Season with salt and pepper. Add ricotta balls to tomato sauce and let cook, 5 minutes. Carefully turn over and cook for another 5-10 minutes. Remove to a plate. Add pasta water to thin sauce, as needed.

Bring a pot of salted water to boil over high heat. Add pasta and cook until al dente, 3-5 minutes. Place some drained pasta with the tomato sauce and carefully toss well. Transfer to a serving dish and add 5 ricotta balls. Repeat with remaining servings. Garnish with basil leaves.

Chicken Brochettes

Line a sheet pan with aluminum foil and a baking rack, set aside.

In a gallon resealable plastic bag, combine marinade ingredients. Add chicken, remove any air from container, and massage marinade into chicken pieces. Refrigerate for 30 minutes and up to overnight.

Preheat oven to broil.

Skewer chicken onto metal or wooden skewers (which have been soaked in water for 30 minutes).

Place skewers on the prepared sheet pan. Place pan on top rack of oven. Broil chicken until a meat thermometer registers 165°, turning once, 7-9 minutes total.

Pan-Seared Cod with Pineapple Salsa

In a medium frying pan over medium-high heat, add oil to pan and swirl to coat.

Meanwhile, pat cod dry with paper towels and lightly season with salt and pepper.

When oil shimmers, add cod to pan. Pan-fry on first side until golden, about 3 minutes. Carefully flip fillets and continue to cook until internal temperature of fish reaches 145° (about 3 more minutes depending on thickness). Serve fish over salsa. Garnish with lime zest and a squeeze of fresh lime juice.

Pan-seared cod with pineapple salsa can be enjoyed as tacos with corn tortillas and avocado, served over a salad, or enjoyed with a side of rice and vegetables.

Nutrition per serving (not including salt):  230 calories; 8g total fat (1g saturated); 290mg sodium; 9g carbohydrates; 0g dietary fiber; 4g sugar (0g added sugar); 30g protein

Breaded Pork Chops with Beer-Mustard Sauce

Preheat oven to 375°. Place a cooling rack over a rimmed baking sheet.

Liberally sprinkle pork chops with salt and pepper.

In 3 shallow bowls, add flour in one, breadcrumbs into another and, whisk egg and milk in a third. Lightly coat each cutlet in flour, shaking off excess. Dip each one in the egg mixture, then breadcrumbs, pressing to coat.

In a large frying pan over medium-high heat, add oil. When oil shimmers, add pork and cook until golden brown on first side, about 5 minutes. Turn over and cook until golden brown on other side, about 5 minutes. Transfer pork to prepared baking sheet and bake until a thermometer inserted into meat but not touching bone registers 145°. Remove from oven and let rest, 5-7 minutes.

Meanwhile, to make the sauce, in a small bowl, combine ingredients. Serve with pork and spinach.

Beef Involtini (Braciole)

To make the meat, if using flank steak, line a cutting board with plastic wrap. Place 1 piece of meat on plastic wrap and cover it with a second piece of plastic wrap. Pound out steak to 3/8” even thickness. Place on a rimmed sheet pan.

Season both sides of beef with salt and pepper. On one side, sprinkle with chile flakes (if using), garlic, parsley, pecorino, and lay slices of prosciutto atop cheese. Add eggs and mozzarella. Roll meat tightly into rolls. Secure meat with toothpicks. Repeat with remaining meat rolls. Set aside.

To make the sauce, in a pot over medium-high heat, add 4 tablespoons oil. When oil shimmers, add onions and garlic and cook until softened and beginning to brown, about 5 minutes. Move onions and garlic to pan perimeter. Add remaining 1 tablespoon oil in middle of pan, add oregano and basil and cook until fragrant, 20 seconds. Add tomato paste and cook with spices, until color deepens, 3 minutes.

Combine herb-tomato paste and onion-garlic mixture together. Add diced tomatoes, tomato sauce, chicken broth, and soy sauce and stir to combine. Season with salt and pepper. Bring mixture to a boil. Cover, reduce heat to low, and simmer, about 5 minutes.

Meanwhile, in a large frying pan over medium-high heat, add olive oil. When oil shimmers, add garlic and cook, about 1 minute. Add meat rolls and cook until browned on the first side. Turn to second side and cook until browned. Continue to turn until all sides are browned.

Transfer meat to tomato sauce, submerging meat into sauce. Partially cover and let simmer until internal temperature reaches 140°, about 45 minutes.

Transfer meat rolls to a plate, remove toothpicks. Add some sauce to a serving platter, place rolls of meat over sauce. Spoon out more sauce over involtini. Garnish with pecorino Romano cheese and parsley.

Moroccan-Spiced Turkey

Preheat oven to 400°.

Wrap garlic in aluminum foil and bake until very tender, 45 minutes-1 hour. Let cool completely. Squeeze garlic cloves into a bowl. Whisk in citrus juices along with paprika, pepper, cumin, cinnamon, cloves, cardamom, nutmeg, salt, sage, and mint.

Place turkey breast on a rack in a roasting pan. Season both sides liberally with salt and pepper. Brush turkey all over with citrus-garlic mixture. Roast for 15 minutes then baste with more citrus-garlic mixture. Continue to roast until an instant-read thermometer inserted in meat registers 165°, about 70 minutes. Transfer turkey to cutting board and let rest, loosely tented with foil, about 15 minutes. Slice turkey and serve.