Pea

A 4-ounce fillet of mild-tasting tilapia has only 108 calories.

You can sub in fresh favas or edamame for the peas.

A Venetian specialty of creamy rice and peas, this springtime classic should be the consistency of risotto.

Whole wheat couscous, a newcomer to supermarket shelves, gives this dish a nutty flavor—though standard couscous works just as well. Serve it with Slow-Baked Salmon or Miso-Glazed Salmon Steaks .

This dish only looks indulgent: A serving has a mere 7 grams of saturated fat, and the pasta and peas help deliver 40 percent of your daily intake of folate, a nutrient that aids the body in forming red blood cells.

Quick-cooking soba noodles are made from buckwheat, which means they provide more fiber than wheat or rice noodles.

I don’t keep a lot in my freezer, but one thing you’ll always find there is a package of frozen peas. They’re sweet, they have a lovely green color, and when puréed they can satisfy a craving for a starchy food. If you’re not a big fan of peas, at least give this a try. I think it’s going to be your new favorite thing. I can’t resist eating it straight out of the bowl!

Israeli couscous is small, round, toasted pasta with grains about the size of peppercorns. Serve this dish chilled or at room temperature.

Fresh Japanese-style noodles, such as udon, are sold in the refrigerated deli section of some grocery stores and specialty markets. If unavailable, substitute bucatini or spaghetti.

Sweet crabmeat and sweet peas make a great match in this springlike risotto.

This is a lovely dish to serve with grilled pita bread, either alongside a couple of other mezze, while you have a drink before supper, or as an appetizer in its own right, or as a light lunch with a good salad on the side. In the summer, please use fresh peas; at all other times of year the wondrous frozen pea will do. You can make this dish in advance, put it in the fridge, and bring it back to room temperature when you want it.

Pancetta (Italian bacon) is available in the deli section of many markets.

This streamlined version of the classic Spanish dish comes together in about an hour—and doesn't require a special paella pan. Sugar snap peas add fresh flavor and nice crunch.

Sugar snap peas and pea tendrils (the young leaves and shoots of the snow pea plant) give this dish a double hit of spring flavor.

In this pretty soup, sweet fresh peas are enhanced with a bit of mint.

Get the irresistible flavor of samosas without all the frying. Phyllo (left over from Roasted Winter Vegetable Baklava ) makes an ingenious wrapper for our take on the popular Indian snacks, although the filling of garam–masala–spiced potatoes and peas is quite traditional. They bake up light and crisp, ready for a dip in chutney or raita. Serve these samosas with a salad for a vegetarian main course, or make smaller ones as appetizers.

The Original: Poached and shredded chicken mixed with a curry-powder sauce. Our Version: Chicken thighs simmered with cauliflower, tomatoes, and peas, then seasoned with a mix of freshly toasted and ground spices.