Follow these game plans for quick and easy dinners for four that feature one of our favorite ingredients.

Menu 1

• Grilled Tilapia with Smoked Paprika and Parmesan Polenta
• Sautéed broccoli rabe

Sautéed broccoli rabe
Heat 1 tablespoon olive oil in a medium nonstick skillet over medium-high heat. Add 2 minced garlic cloves to pan; sauté for 30 seconds, stirring constantly. Add 1 pound trimmed broccoli rabe, 1/2 teaspoon salt, and 1/4 teaspoon crushed red pepper; sauté for 3 minutes or until broccoli rabe is crisp-tender, tossing frequently.

Game Plan
1. While milk comes to a boil, season fish.
2. Prepare polenta.
3. While fish cooks, prepare broccoli rabe.

Menu 2

• Pan-Seared Tilapia with Citrus Vinaigrette
• Coucous pilaf
• Roasted Brussels sprouts

Couscous pilaf
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.

Game Plan
1. While oven preheats, trim Brussels sprouts. Quick tip: Cut Brussels sprouts into halves so they will cook quickly and evenly.
2. While Brussels sprouts roast, hydrate couscous.
3. While couscous stands, prepare fish.
4. Finish couscous.

Menu 3

• Roasted Tilapia with Tomatoes and Olives
• Arugula salad
• Brown rice

Arugula salad
Combine 6 cups trimmed arugula, 1/4 cup (1 ounce) shaved fresh pecorino Romano cheese, and 2 tablespoons toasted chopped slivered almonds. Combine 2 tablespoons sherry vinegar, and 2 teaspoons of extravirgin olive oil. Drizzle the vinegar mixture over arugula mixture, and toss gently.

Game Plan
1. While rice cooks, prepare fish.
2. While fish roasts, prepare salad.