QUICK FIX: Bright flavors infuse quick fish dinner

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Lemon juice, olive oil, fresh mint and parsley are sunny flavors from the sun-drenched hills of the Eastern Mediterranean where these products grow in abundance.

Bulgur wheat, used in this cracked wheat salad, is made from wheat kernels by steaming, drying, and crushing them. They need to be soaked in water for 20 minutes. A secret to flavoring bulgur in this recipe is to squeeze the scallions and wheat together so that the juices from the scallions penetrate the wheat.

The general rule for cooking fish is 10 minutes for a 1-inch thick piece, but allowing for the fact that it will continue to cook after it is removed from the heat, I usually cook the fish 8 minutes per inch. If it is thicker or thinner, adjust the time accordingly.

This meal contains 478 calories with 26 percent of calories from fat.

Greek Lemon Fish

1½ tablespoons lemon juice

1 tablespoon olive oil

1 teaspoon dried oregano

Olive oil spray

¾ pound fish fillets (tilapia, snapper, flounder, sole)

Salt and freshly ground pepper

Whisk lemon juice with olive oil and oregano; set aside. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray and add fish. Saute 2 minutes. Turn and saute 2 minutes for a ½-inch fillet. (For a 1-inch fillet cook 4 minutes per side.) Add salt and pepper to taste. Divide between 2 dinner plates and spoon sauce over top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 240 calories, 42 percent from fat, 11.1 grams fat (2.6 grams saturated, 7.1 grams monounsaturated), 84 milligrams cholesterol, 34.3 grams protein, 1.7 grams carbohydrates, 0.3 grams fiber, 92 milligrams sodium.

Cracked Wheat Salad (Tabbouleh)

23 cup uncooked fine bulgur wheat

4 scallions, sliced (about 1 cup)

½ cup chopped flat parsley

½ cup chopped fresh mint

3 tablespoons reduced-fat olive oil and vinegar dressing

Salt and freshly ground pepper

2 cups grape or cherry tomatoes

Place bulgur in a medium-size bowl and add warm water to cover. Let stand 20 minutes. Drain and squeeze out as much moisture as possible with your hands. Add scallions and squeeze again. Place in a bowl and add parsley, mint and dressing. Toss well. Add salt and pepper to taste. Spoon onto plate and place tomatoes on top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 238 calories, 10 percent of calories from fat, 2.7 grams fat (0.3 grams saturated, 0.7 grams monounsaturated), 2 milligrams cholesterol, 9.2 grams protein, 50 grams carbohydrates, 13.2 grams fiber, 44 milligrams sodium.

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