Broil

A frittata is an excellent make-ahead meal, delicious served hot, cold, or at room temperature. Black beans are a great source of fiber, which helps to balance blood sugar.

Made from uncooked oats, dried fruits, and nuts, muesli does not contain sweeteners, oil, or other more fattening ingredients found in many store-bought cereals. Nondairy milk, such as hazelnut, almond, or hemp milk, makes an easy substitution for those with lactose intolerance.

Broiling is a good way to brown the salmon without adding fat. For a golden color and crisp finish, don’t turn the fish while it is under the broiler; it will still cook all the way through without this extra step.

Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

Any combination of mushrooms works well in this dish; choose among shiitake, cremini, oyster, or maitake.

Miso, a combination of fermented soybeans and rice or barley, is a great source of zinc, a natural immunity booster. White miso has less sodium than other types; here, it’s combined with rice vinegar, brown sugar, and water to make a marinade for salmon. Cilantro, ginger, and chile (along with a few other ingredients) are quickly pureed into a sauce for the broiled fish. Serve with brown rice or soba (buckwheat) noodles.

Sablefish, also known as black cod, is among the best sources of heart-friendly omega-3 fatty acids. Here, the fish is combined with bok choy, which contains antioxidants and fiber. The hoisin mixture, brushed on top of the fish before broiling, is essentially a quick barbecue sauce.

The squash filling in the recipe can be replaced with virtually any precooked vegetables you like. You can also omit the goat cheese and sprinkle on more grated Parmigiano-Reggiano or Asiago, or use Gruyère cheese instead.

The silky texture of this puréed sauce belies the kick of its chipotle and cascabel peppers, which are similar in heat to cayenne. Serve it with chips or crudités.

Grocery stores often carry several kinds of tofu, so be sure to buy the firm variety for this dish. Pressing the tofu removes excess water and allows it to soak up the peppery marinade.

For a side dish, try basmati rice cooked with a pinch of saffron.

Serve this dish with arugula, tomatoes, blanched green beans, and crumbled Parmesan cheese tossed with extra-virgin olive oil and vinegar.

Both the ribs and the greens need to marinate overnight, so plan accordingly.

You can use tarragon in place of chervil.