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Menu planner: The whole family will enjoy roasted salmon fillets

Thinking ahead to your next few meals? Here are some main dishes and sides to try.

Roasted salmon fillets are a great protein-rich option for lunch or dinner.
Roasted salmon fillets are a great protein-rich option for lunch or dinner.
America’s Test Kitchen

Roasted salmon fillets

Makes 4 servings

Preparation time: 10 minutes

Cooking time: 8 to 12 minutes

INGREDIENTS

4 (6- to 8-ounce) skin-on salmon fillets

2 teaspoons canola oil

1/2 teaspoon coarse salt

1/4 teaspoon pepper

Adjust oven rack to lowest position and place foil-lined rimmed baking sheet on rack. Heat to 500 degrees. On salmon skin, make 4 or 5 shallow slashes, about 1 inch apart on each fillet (be careful not to cut into flesh). Pat dry with paper towels, rub with oil and sprinkle with salt and pepper. Reduce temperature to 275; use oven mitts to remove pan from oven. Carefully place salmon skin side down on hot sheet. Return to oven and roast until center is translucent when checked with tip of paring knife and registers 125 degrees (8 to 12 minutes for medium rare). Transfer salmon to platter and serve.

Per serving: 242 calories, 36 grams protein, 10 grams fat (39% calories from fat), 1.6 grams saturated fat, no carbohydrate, 80 milligrams cholesterol, 370 milligrams sodium, no fiber.

Carb count: 0

Mini meatloaves

Makes 6 mini meatloaves

Preparation time: about 15 minutes

Cooking time: 35 to 45 minutes; standing time: 5 minutes

INGREDIENTS

1/4 cup 1% milk

1 egg

1 pound lean ground beef

1/4 cup dry bread crumbs (any flavor)

1 (0.4-ounce) package ranch dressing mix

1 tablespoon less-sodium Worcestershire sauce

Shredded 50% light cheddar cheese, if desired

Heat oven to 350 degrees. Beat milk and egg with fork in large bowl. Mix in beef, bread crumbs and ranch dressing mix (dry). Shape into 6 small loaves. Place in ungreased, rimmed baking pan. Brush loaves with Worcestershire sauce. Bake, uncovered, 35 to 45 minutes or until meatloaves register 160 degrees. Let stand 5 minutes. Garnish with cheese, if desired.

Per meatloaf: 213 calories, 17 grams protein, 9 grams fat (48% calories from fat), 3.1 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 326 milligrams sodium, no fiber.

Carb count: 1/2

Vidalia onion and rice casserole

Makes 10 servings

Preparation time: 15 minutes

Cooking time: about 1 hour, plus rice

INGREDIENTS

1 cup uncooked brown rice

2 tablespoons butter

5 medium Vidalia or other sweet onions, chopped

1 1/2 cups 1% milk

8 ounces grated Swiss cheese

Heat oven to 350 degrees. Cook rice according to package directions. Heat butter in a Dutch oven; add onions. Cook, stirring occasionally, 12 minutes or until softened. Add cooked rice, milk and cheese. Combine thoroughly. Spoon into a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 minutes or until bubbly.

Per serving: 216 calories, 9 grams protein, 10 grams fat (40% calories from fat), 6.1 grams saturated fat, 23 grams carbohydrate, 30 milligrams cholesterol, 87 milligrams sodium, 3 grams fiber.

Carb count: 1 1/2

Tuna melt

Top both halves of whole-grain English muffins with deli (or your own) tuna salad and a slice of American cheese. Add a slice of tomato if desired. Broil until the cheese melts. Serve with oven fries and bell pepper rings.

Fruit tarts

Mash or puree 1 cup fresh strawberries until saucy. In a medium bowl, stir 4 ounces softened, reduced-fat cream cheese until smooth; gradually blend in mashed strawberries. Stir in 1 tablespoon honey. Divide mixture among 6 purchased graham cracker crumb tart shells. Top with 1 1/2 cups assorted fresh fruit (blueberries, kiwifruit, strawberries and/or raspberries).