This mild fish is widely available, quick to cook, and flourishes with a variety of ingredients. (Serves 4)
Pan-Seared Tilapia with Citrus Vinaigrette
Couscous pilaf*

Roasted Brussels sprouts
Credit: Beau Gustafson; Cindy Barr; Kathryn Conrad; Mike Wilson

* Bring 1 1/2 cups fat-free, less-sodium chicken broth to a boil in a medium saucepan over medium-high heat. Add 1 cup uncooked couscous to pan. Cover and remove from heat. Let couscous stand 5 minutes. Uncover and fluff with a fork. Stir in 1/3 cup dried cherries, 1/4 cup toasted slivered almonds, 3 tablespoons chopped fresh flat-leaf parsley, 1 tablespoon extravirgin olive oil, 1/2 teaspoon grated fresh lemon rind, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; stir well.