THE FROM FLAB to Fab Fitness Challenge Five had a real treat recently - an amazing culinary experience that wasn't at odds with their fitness goals.

"Eating healthy without compromising taste is simply a matter of using a few cooking techniques and applying them to a variety of foods," explained Chef Christina Dimacali of Clean Your Plate private chef service, who did a cooking demonstration last week for some of the Fab Five in a kitchen at the Lofts 640 apartments on Broad Street.

Chef Christina taught us how to create quick, easy and mouth-watering dishes that danced on our tongues. There's a recipe below, but first here are five tips to help you be a real winner in weight loss and in the kitchen:

1. Do your homework. Plan and write out out menus for the coming week. Make a shopping list of the ingredients you'll need. Then, alas, you must go to the market and buy everything.

2. Prep your meals. It's important to prep and season ingredients before cooking.

Chop onions and vegetables, mince the garlic, etc., and set ingredients aside in small bowls so they are ready when you begin to cook.

Season meat, poultry or fish with fresh herbs or marinades so they're bursting with flavor.

3. Eat whole foods. At every meal, eat fresh vegetables and fruits, whole grains and lean proteins.

If your budget allows, you may want to buy organic produce and free-range meats.

4. Ditch the white stuff. To maximize nutrition and keep your energy high, delete energy-draining foods made with sugar, white flour, white rice and other processed ingredients.

5. Go wild.The Fab Five were surprised to discover that wild salmon is superior in nutrients and flavor over farm-raised varieties.

According to Chef Christina, farm-raised fish are grown rapidly in giant pens and fed concentrated fish pellets that contain chemicals, and antibiotics. Farm-raised salmon are fattier (they get less exercise) and would be light gray if they weren't fed dye to create the familiar pink salmon color.

What's great about this quick dish is that you can vary the vegetables and herbs, or the kind of fish you use. Just be sure the vegetables are sliced small so they will steam quickly.

WILD SALMON FILLET EN PAPILLOTE

Light oil, such as grapeseed

or canola

2 skinless wild salmon fillets,

4 ounces each

ｼ teaspoon salt

ｼ teaspoon freshly ground black pepper

1 to 1 ｽ cups julienne-sliced

vegetables and fresh herbs of your choice (See * below)

1 tablespoon minced shallots

1 cup diced fresh tomatoes

1 tablespoon capers

6 thin slices of lemon

For this recipe, you'll need two sheets of parchment paper, 24 inches by 16 inches, and a sheet pan. Parchment is available at most grocery stores, or you can substitute aluminum foil or two small brown paper bags.

Preheat the oven to 425 degrees. Fold each paper in half widthwise and brush one side of each lightly with oil.

Season both sides of the fillets with half the salt and pepper and place each fillet on the oiled side of a parchment sheet.

Scatter the slivered vegetables and herbs over and around the fish and season with the remaining salt and pepper. Fold the dry half of the paper over the fish and vegetables.

Starting at the crease, pleat the paper along the edges to create a half-circle or heart shape, sealing in the food. To secure, press folds down firmly, rubbing the pleats, then twist closed after last fold.

Set the package on the cookie sheet and bake 8 minutes for a thin fillet (less than an inch) or 10 minutes for a thick fillet (1 inch or more).

To serve, carefully transfer the package to a dinner plate and unfold or cut the parchment. Serve in parchment or slide it out onto the plate.

Serves two.

Each serving has approximately 225 calories, 7g total fat (1.1g saturated), 10g carbohydrate and 28g protein, depending on the vegetables selected.

*Try a half-cup each of julienne-sliced zucchini, carrots and shiitake mushrooms, with about 24 flat-leaf parsley leaves and two sprigs fresh thyme.

Christina Dimacali will present "Mondays in May with Chef Christina," a healthy cooking class, at the Williams-Sonoma store at the Bellevue on Broad Street. Cost is $55. Register at the store or at www.cyplate.com.