Walnut-crusted chicken breasts

Even though the chicken is sauteed, a serving of this walnut-crusted chicken has only 331 calories. (Susan Tusa/Detroit Free Press/MCT)

1/2 teaspoon confectioner's sugar

Nonstick cooking spray

4 salmon fillets (5 to 6 ounces each, about 1-inch thick), skinned

1/4 teaspoon kosher salt

8 cups trimmed watercress (about 8 ounces)

1/4 teaspoon freshly ground black pepper

In a small saucepan over medium-high heat, combine the vinegar and sugar; bring to a boil. Cook until the liquid is reduced to 1/4 cup (about 7 minutes).

Place the mixture in a large bowl and let it cool slightly.

While the vinegar mixture cooks, heat a large nonstick skillet over medium-high heat and coat it with nonstick cooking spray.

Sprinkle the fish with 1/4 teaspoon salt. Add the fish to the preheated skillet; cook 4 minutes on each side or until the fish flakes easily when tested with a fork.

Add a pinch of salt, the watercress and the pepper to the vinegar mixture; toss to coat.

Place about 1 1/2 cups of the watercress mixture on each of 4 plates; top each serving with 1 fillet.

From Cooking Light Magazine, August 2004 issue. Tested by Cooking Light.

297 calories (39 percent from fat), 13 grams fat (2 grams sat. fat), 3 grams carbohydrates, 41 grams protein, 263 mg sodium, 111 mg cholesterol, 0 grams fiber .

Broiled or grilled halibut with corn and pepper relish

Serves: 4
Preparation time: 35 minutes
Total time: 50 minutes

4 fresh or frozen (thawed) halibut steaks (about 5 ounces each and 1-inch thick)

Kosher salt and freshly ground black pepper to taste