Oven-Roasted Fish with Onion, Lemon, Fenugreek & Cilantro (Mahi-e Shekam Por)
Tips: Fenugreek: Both the leaves (fresh or dried) and their mustard-colored seeds (whole or ground) have a complex flavor that's a little nutty and almost maple-y. Use it up: Ground seeds can be used in curry powders, teas, rubs or as a seasoning for cooked vegetables. Add fresh leaves to salads, sauces and curries.
Tamarind: The sticky, candy-sour pulp found inside the pods from the tamarind tree is used to make a concentrated paste (with or without seeds) that's common to dishes from across southern Asia. Use it up: Make pad thai; stir into sautéed vegetables or salad dressing.
1 vegetable, 3 lean protein, 2 1/2 fat