Try this stopwatch-tested menu from the Cooking Light kitchen. Serves: 4

Pecan-Crusted Trout

Creamy Grits
Bring 1 cup fat-free, less-sodium chicken broth; 1 cup 2% reduced-fat milk; and 1/2 teaspoon salt to a boil in a saucepan. Gradually add 1/2 cup quick-cooking grits, stirring constantly. Cover, reduce heat, and simmer 5 minutes or until thick, stirring occasionally. Stir in 1 tablespoon butter.
Sautéed broccoli rabe
Cook 10 ounces trimmed broccoli rabe in boiling water for 2 minutes. Drain and plunge in ice water; drain and pat dry. Cook 2 thinly sliced garlic cloves in 2 teaspoons olive oil in a nonstick skillet for 1 minute over medium-high heat. Add broccoli rabe and 1/4 teaspoon salt; cook 1 minute. Drizzle with 1 tablespoon fresh lemon juice.
Credit: Photo: Kana Okada; Styling: Sara Quessenberry