Fit to eat

Pan-Seared Mahi-Mahi with Apple-Pear Chutney. (Photos by Julia Ewan/Washington Post)

Provençal Marinated Fennel.

Resolutions that involve better eating could start right here. These recipes fall within our nutritional guidelines as healthful, and they all taste great.

The criteria for main courses and entree-size soup portions: up to 500 calories; up to 20 grams of total fat and up to 6 grams of saturated fat; up to 600 milligrams of sodium; up to 80 milligrams of cholesterol. For side dishes, salads, soups (as a first course) and desserts: up to 250 calories; up to 10 grams of total fat and up to 3 grams of saturated fat; up to 300 milligrams of sodium and up to 40 milligrams of cholesterol.

6 to 8 servings

Raw fennel is delicious and may cleanse the palate, but cooked fennel has its charms as well. This preparation, which could accompany roast pork or a firm fish such as tuna or salmon, is similar to “à la greque.” The fennel may be served hot, but it is much better at room temperature with some of its cooking liquid spooned over. From “The New Mediterranean Diet Cookbook,” by Nancy Harmon Jenkins (Bantam, January 2009).

6 firm fennel bulbs (6 to 6-1/2 pounds)

1/4 cup extra-virgin olive oil

Sea salt

Freshly ground black pepper

1 small celery rib, cut crosswise into thin slices

1 thin leek, white and light-green parts cut crosswise into thin rounds

2 large cloves garlic, crushed

1 tablespoon thyme leaves

2 bay leaves

2 tablespoons pine nuts

1 cup dry white wine

2 tablespoons sultana raisins or dried currants

2 tablespoons minced flat-leaf parsley

Trim the fennel bulbs, cutting off the stalks and some of the root end and removing the bulb’s tough outer layer. Then cut lengthwise into 1/4- to 1/2-inch slices.

Choose a skillet or saucepan large enough to hold all the fennel; in it, combine the olive oil, salt and pepper to taste, celery, leek, crushed garlic, thyme and bay leaves. Place over medium heat. As soon as the vegetables start to sizzle, which will happen within a minute or so, add the pine nuts. Cook for about 5 minutes or just until the pine nuts start to brown, then add the fennel, stirring the contents of the skillet or saucepan until the fennel is well coated.

Add the wine and increase the heat to medium-high until it just comes to a boil, then reduce the heat to medium-low. Cover and cook for 15 to 20 minutes or until the fennel is just tender; the cooking time will depend on the thickness of the slices.

Uncover, then add the raisins and stir to mix well. Increase the heat to medium or medium-high to bring the liquid to a boil; cook for about 10 minutes and then add half of the parsley, stirring to mix well. Cook for 5 to 10 minutes, until the liquid has reduced to a syrup. Discard the bay leaves.

Sprinkle with the remaining parsley. Serve hot, warm or (preferably) at room temperature.

NUTRITION Per serving (based on 8): 165 calories, 3 g protein, 17 g carbohydrates, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 131 mg sodium, 6 g dietary fiber

4 servings

Here, firm-fleshed fish takes kindly to chutney with fall-winter flavors. From “1000 Gluten-Free Recipes,” by Carol Fenster (Wiley, 2008).

4 mahi-mahi fillets (about 4 ounces each; may substitute sustainable red snapper fillets)

1 tablespoon chili powder

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon olive oil

1 tablespoon unsalted butter (may substitute vegan margarine, such as Earth Balance, or canola oil)

1 Bosc pear, peeled, cored and cut in 1/2-inch dice

1 small, firm apple (such as Granny Smith), peeled, cored and cut in 1/2-inch slices

1/4 cup finely chopped white onion

1 medium clove garlic, minced

2 tablespoons apple cider vinegar

1 tablespoon freshly squeezed lemon juice

1 tablespoon honey

1 tablespoon dried cranberries

1/8 teaspoon ground cinnamon

1/8 teaspoon freshly grated nutmeg

1/8 teaspoon ground allspice

1/8 teaspoon ground ginger

Salt

Freshly ground black pepper



Use paper towels to pat the fish fillets dry.

Combine the chili powder, salt and pepper in a small bowl. Press the mixture onto both sides of the fillets.

For the chutney: Heat the butter in a large, heavy skillet over medium heat. Add the pear and apple (about 13/4 cups total), onion and garlic; cook for 5 to 7 minutes, stirring occasionally, until the mixture has slightly softened.

Add the vinegar, lemon juice, honey, cranberries, cinnamon, nutmeg, allspice and ginger, stirring to combine. Reduce the heat to medium-low and cook, stirring occasionally, for 10 minutes, until the chutney has darkened in color and is fragrant; season with salt and pepper to taste. Remove from the heat and let stand while you cook the fish.

Heat the oil in a separate large skillet (preferably not cast-iron) over medium-high heat. Add the mahi-mahi fillets and cook for 8 to 10 minutes total (turning halfway through) or until the fish is just barely opaque when cut at the thickest point. The outside should be browned with caramelized spices.

Divide among individual plates; serve with a few tablespoons of the chutney alongside.

NUTRITION Per serving: 236 calories, 24 g protein, 18 g carbohydrates, 8 g fat, 3 g saturated fat, 49 mg cholesterol, 219 mg sodium, 2 g dietary fiber