Calories 375; Total Fat 8g; Carbohydrates 54g

This smoked chicken breast salad is a complete meal by itself, including protein, whole grains, and omega-3 fatty acids. The citrus juices used to dress the chicken and the salad provide vitamin C, which will help the body better absorb the iron in the dish. Grapefruit juice, in particular, is also a good source of vitamin A and potassium. (If you take prescription medications, check with your pharmacist before eating grapefruit. It’s been shown to increase the absorption of certain drugs, which can lead to dangerous side effects.)

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Calories 140; Total Fat 9g; Carbohydrates 2g

class="recipe_desc_text">Don’t be daunted by the prospect of cooking whole fish: This dish, which can be made with all sorts of fish, involves minimal prep and cleanup and cooks quickly, making it an ideal healthy dinner for a busy weeknight. Low in calories and saturated fat and high in flavor, this dish is a winner no matter what type of fish you choose. Our nutritional analysis is for sea bass, which is highly anti-inflammatory and laden with magnesium and phosphorus, both of which are important for bone health and cell formation. Serve over quinoa to up your intake of these two important trace minerals even further. For dessert, have a bowl of fresh berries with a dollop of creamy yogurt.

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Photograph By: Jim Bastardo

Calories 335; Total Fat 15g; Carbohydrates 15g

class="recipe_desc_text">Charred eggplant and zucchini are tossed with juicy tomatoes, garlic, herbs, and olive oil and then piled atop grilled tuna steaks for an easy and healthy summer meal. Tuna is a terrific source of anti-inflammatory omega-3 fats, and the veggies kick in a healthy dose of antioxidants and fiber. (Note: Our nutritional analysis does not include the accompanying recipe for easy aioli.) For dessert, try mille-feuille of fresh figs and ricotta.

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Photograph By: Con Poulos

Calories 173; Total Fat 14g; Carbohydrates 3g

class="recipe_desc_text">Shrimp and onions are tossed in seasoned olive oil and grilled for a simple but succulent main course that’s ready in less than 30 minutes. Most of the fat is from heart-healthy olive oil. Shrimp is particularly high in selenium, an antioxidant mineral that protects against cancer. The orzo, dill, and Feta salad suggested in the recipe makes the perfect accompaniment. For dessert, try blackberries with mint tea syrup and yogurt (you can substitute low-fat or nonfat yogurt for the full-fat version suggested in the recipe).

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Photograph By: Romulo Yanes

Calories 482; Total Fat 24g; Carbohydrates 15g

This quick-and-easy Basque-style dinner features thick fish steaks smothered in a bright and flavorful mixture of olives, red peppers, and whole lemon slices. Each serving has a whopping 140 percent of your daily vitamin C requirement. Brown rice or whole-wheat couscous to soak up the nutrient rich sauce is all you need for a complete meal (or skip the starch for a low-carb dinner).

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