Main Dish

Seared Salmon with Olive Tapenade

3/4 pound salmon fillet, skin removed

Olive oil spray

1 tablespoon olive tapenade

Freshly ground pepper

Rinse salmon and pat dry with a paper towel. Heat a skillet over high heat and spray with olive oil. When skillet is hot, add salmon and brown on one side for 3 minutes. Turn and brown second side 1 minute. Lower heat to medium and cook 2 minutes. Sprinkle with pepper to taste. Divide into two portions and place on dinner plates. Spoon tapenade on top. Makes 2 servings.

Per serving: 393 calories (61 percent from fat), 26.7 g fat (5.7 g saturated, 7.8 g monounsaturated), 96 mg cholesterol, 34.7 g protein, 1.1 g carbohydrates, no fiber, 180 mg sodium.

Side Dish

Asparagus Fettuccini

1/4 pound asparagus

1/4 pound fresh fettuccini

1 teaspoon olive oil

Salt and freshly ground pepper

Bring a large saucepan with 3 to 4 quarts of water to a boil. Trim and discard about 1-inch from the base end of the asparagus and cut the rest into 2-inch pieces. If using fresh fettuccini, add pasta and asparagus to the boiling water and bring back to a boil for 3 minutes. If using dried fettuccini, add pasta to the boiling water for about 5 minutes and then add asparagus and cook for an additional 4 minutes.

Add 2 tablespoons of the cooking liquid to a large bowl. Drain the fettuccini and asparagus and add the to bowl with olive oil and salt and pepper to taste. Toss to combine. Makes 2 servings.

Per serving: 242 calories (12 percent from fat), 3.2 g fat (0.5 g saturated, 1.8 g monounsaturated), no cholesterol, 8.7 g protein, 44.8 g carbohydrates, 3.0 g fiber, 4 mg sodium.