Healthy Italian Cooking at Home

Category Archives: salmon

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Making  one dish meals can be a very economical way of preparing delicious and healthy meals. This type of dinner is especially desirable for busy people. It is really very easy and doesn’t take a great deal of time. The term one-pot meal is almost synonymous with crock-pot dinners, hearty stews and pot roasts coming to mind; however there are plenty of lighter and faster variations to this concept. A one dish meal need not require hours and hours of cooking, but may be as simple as a stir-fry or a summer pasta with vegetables and seafood.

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Tortellini with Broccoli, Olives and Beans

2-3 servings

Ingredients

  • 9 ounces refrigerated or frozen cheese-filled tortellini
  • 2 cups small broccoli florets
  • One 15 ounce can cannellini (white kidney beans), rinsed and drained
  • 1/4 cup slivered pitted Kalamata olives
  • 2 tablespoons olive oil
  • 2 tablespoons white balsamic vinegar
  • 1/2 teaspoon crushed red chili pepper
  • 1 cup quartered cherry or grape tomatoes
  • 1/2 cup crumbled feta cheese
  • 1/4 cup snipped fresh basil

Directions

In a deep large skillet bring 2 inches of water to boiling. Add tortellini; cook for 7 to 8 minutes or until tender, stirring occasionally. Stir in broccoli; cook for 2 minutes or until the broccoli is crisp-tender. Drain in colander. Return tortellini and broccoli to the skillet.

Stir in beans, olives, oil, vinegar and red pepper. Heat through. Sprinkle with tomatoes, feta and basil. Serve in pasta bowls.

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Salmon and Swiss Chard in Mustard Sauce

4 servings

Ingredients

  • 2 teaspoons olive oil
  • 1 ¼ pounds fresh skinless salmon fillets
  • 2 cloves garlic, finely minced
  • 2 tablespoons Dijon-style mustard
  • 2 tablespoons honey
  • 1 tablespoon white wine vinegar
  • 1 teaspoon dried dill
  • 1/3 cup chopped onion (1 small)
  • 1/2 cup reduced-sodium chicken broth
  • 2 pounds Swiss chard, stems removed and the leaves cut into 1-inch pieces

Directions

Brush the oil over the bottom of a large deep skillet with a cover.

Rinse and pat the salmon dry with paper towels. Place salmon in the skillet, tucking under any thin edges. Sprinkle the salmon with the garlic.

In a small bowl stir together mustard, honey, vinegar and dill and transfer 2 tablespoons of the mixture to another small bowl to serve later.

Stir the onion, broth and mustard mixture together and pour over the salmon.

Cover and bring to a slow boil, reduce heat to medium and poach until the salmon flesh is firm, about 12 to 15 minutes.

Carefully transfer salmon with a slotted spoon to a serving platter.Add the chard to the skillet and cook until tender, about

Stir the reserved 2 tablespoons of mustard mixture into the chard mixture. Spoon the chard onto the platter with the salmon.

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Turkey Cutlets with Barley Saute

6 servings

Ingredients

  • 2 teaspoons olive oil
  • 6 –  1/2-inch-thick turkey breast slices (cutlets) (about 1 1/2 pounds)
  • 3 cups sliced fresh cremini mushrooms (8 ounces)
  • ½ cup chopped onion
  • ½ cup chopped carrot
  • ½ cup chopped red bell pepper
  • 2 cups reduced-sodium chicken broth
  • 1 cup quick-cooking barley
  • 2 teaspoons snipped fresh oregano or 1 teaspoon dried oregano, crushed
  • ½ teaspoon finely shredded lemon peel
  • Salt and ground black pepper
  • Snipped fresh oregano
  • Lemon wedges

Directions

In a large skillet with a cover, heat the oil over medium-high heat. Sprinkle turkey cutlets lightly with salt and pepper and place in the skillet. Cook for 4 to 6 minutes or until browned and no longer pink, turning once. Remove turkey from the skillet; set aside on a platter and cover with foil..

Add the mushrooms, onion, carrot and bell pepper to the skillet and stir for 3 to 4 minutes or until tender. Stir in broth, barley and oregano. Bring to boiling; reduce heat. Cover and simmer for 10 to 12 minutes or until barley is tender and liquid is nearly absorbed.

Stir in lemon peel and 1/4 teaspoon each of salt and black pepper. Return turkey cutlets with any accumulated juices to the skillet. Cover and cook for 1 to 3 minutes or until heated through. Adjust salt and pepper seasoning to taste. Garnish with additional fresh oregano and serve with lemon wedges.

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Pork Tenderloin with Carrots, Parsnips and Chickpeas

6 servings

Ingredients

  • Two 1 pound pork tenderloins (455 g), trimmed of fat and silverskin
  • Kosher salt and freshly ground black pepper
  • 1 pound carrots, peeled and cut in half lengthwise
  • 1 pound parsnips, peeled and cut in half lengthwise
  • 3 tablespoons extra-virgin olive oil
  • ½ cup drained canned chickpeas (85 g), rinsed and blotted dry
  • ½ cup fresh orange juice (120 ml)
  • ½ cup dry white wine or low sodium chicken broth (120 ml)
  • 1 tablespoon firmly packed light brown sugar
  • ½ teaspoon crushed fennel seeds
  • ¼ teaspoon pimenton ( smoked paprika)
  • 1 tablespoon unsalted butter
  • 1 tablespoon finely chopped fresh flat-leaf parsley
  • 1 tablespoon finely chopped fresh oregano

Directions

Place rack in the center of the oven. Preheat oven to 400 degrees F.

Season pork generously on all sides with salt and pepper. In a 12-inch ovenproof skillet heat oil over medium-high heat. Add pork. Sear on all sides until browned, about 6 minutes total. Transfer the pork to a large plate; set aside

Add carrots to the pan. Cook and stir until browned at the edges, about 5 minutes. Add the chickpeas and 1/2 teaspoon salt. Cook for 1 minute more. Using a spatula, make two wide spaces through the vegetables. Place pork tenderloins in the spaces so they rest directly on the pan surrounded by the carrots and chickpeas.

Transfer the pan to the oven. Roast 10 to 15 minutes or until an instant read thermometer inserted into the center of a tenderloin registers 145 degrees F. The center should be rosy when cut into with a knife. Transfer the pork to a carving board; tent loosely with aluminum foil. Let rest for 10 minutes.

Carefully place the pan with the vegetables over medium heat on top of the stove. Add orange juice, wine or broth, brown sugar, fennel and paprika; mix well. Bring to a simmer and cook, stirring occasionally, until the sauce is reduced by half, about 3 minutes. Stir in butter, parsley and oregano. Season to taste with salt.

To serve, cut the pork on a slight diagonal into slices 1-inch-thick. Serve with roasted vegetables.

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Chicken and Vegetable Saute

4 servings

Ingredients

  • 1 oz. pancetta, diced
  • 8 skinless, boneless chicken thighs or breasts or a combination
  • 1 teaspoon dried Italian seasoning
  • Salt & pepper to taste
  • 1 tablespoon olive oil
  • 1/2 cup chicken broth
  • 1 pound asparagus spears, trimmed and cut into two-inch pieces
  • 1 small yellow summer squash, halved crosswise and cut in 1/2-inch strips
  • 1 garlic clove, minced
  • 4 green onions, sliced

Directions

 

In a 12-inch skillet brown chicken and pancetta in olive oil over medium-high heat, turning chicken to brown evenly. Add garlic, asparagus and squash. Sprinkle chicken and vegetables with Italian seasoning, salt and pepper. Saute for 5 minutes.

Carefully add broth; cover and cook 10 minutes or until chicken is tender and no longer pink (165 degrees F) and vegetables are tender. Transfer mixture to a serving platter and top with sliced green onions.


 

My favorite seafood market on the Gulf Coast.

My favorite seafood market on the Gulf Coast.

It’s a great time of year to enjoy some fresh seafood. Whether you buy it fresh from the counter at your favorite market, catch your own or buy it frozen, seafood is a great addition to your summer menu. Make salad your main course by adding some grilled fish to it. Include lots of leafy greens (choose from spinach, arugula, romaine or mixed baby greens) and add tomatoes, bell peppers, cucumber and diced onion. Top your salad with a tasty homemade dressing.

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Italian Marinated Seafood Salad

Serves 6

Ingredients

  • 3/4 pound sea scallops
  • 1/2 pound medium unpeeled shrimp
  • 1/2 pound fresh mussels
  • 1/4 pound calamari rings
  • 1/2 cup pitted kalamata olives
  • 2 tablespoons lemon juice
  • 1/3 cup olive oil
  • 1 large clove garlic, minced
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon minced fresh chives
  • 1/4 teaspoon red pepper flakes
  • 1 lemon, sliced
  • 1 medium red onion, thinly sliced
  • 6 cups mixed salad greens
  • Freshly ground pepper and salt to taste

Directions

Bring a large pot of water to boiling. Add scallops, shrimp, mussels and calamari to the boiling water and cook for 2 minutes. Drain.

Peel the shrimp and remove the mussels from their shells.

Place cooked seafood and olives in a large bowl and toss with the lemon juice, olive oil, garlic, parsley, chives and red pepper flakes. Chill for 1 hour.

Divide salad greens onto 6 plates or salad bowls. Spoon seafood over greens. Garnish with slices of lemon and red onions. Season to taste with salt and freshly ground black pepper.

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Lentil Salad with Grilled Salmon

You can use canned salmon but for really good flavor, grill extra salmon one night so that you have leftovers for this salad.

6 servings

Ingredients

  • 1/3 cup lemon juice
  • 1/3 cup chopped fresh dill
  • 2 teaspoons Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon Freshly ground pepper
  • 1/3 cup extra-virgin olive oil
  • 1 medium red bell pepper, seeded and diced
  • 1 cup cucumber,seeds removed and diced
  • 1/2 cup finely chopped red onion
  • Two 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see cooking note below)
  • 12 oz leftover grilled salmon fillet or 1 ½ cups flaked canned salmon

Directions

Whisk lemon juice, dill, mustard, salt and pepper in a large serving bowl. Gradually whisk in the oil. Add bell pepper, cucumber, onion, lentils  toss to coat. Let marinate for at least one hour or chill until ready to serve. Place leftover chilled salmon on top of the salad or flake and mix in with the lentils just before serving.

Cooking Note:

To cook the lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.

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Mediterranean Salad with Sardines

4 servings

Ingredients

  • 3 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 2 teaspoons dried oregano
  • 1/2 teaspoon freshly ground pepper
  • 3 medium ripe tomatoes, cut into large chunks
  • 1 large cucumber, cut into large chunks
  • One 15-ounce can chickpeas, rinsed
  • 1/3 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons sliced Kalamata olives
  • Two 4-ounce cans sardines with bones, packed in olive oil and drained (see cooking note below)

Directions

Whisk lemon juice, oil, garlic, oregano and pepper in a large serving bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Let marinate for at least an hour.

At serving time, divide the salad among 4 plates and top with sardines.

Cooking Note:

Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines. If you’re lucky enough to have fresh sardines available in your market, try them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned flour and sauté them in a little olive oil.

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Grilled Fish Fillet Salad

6 servings

Ingredients

Vinaigrette

  • 1 medium clove garlic
  • 1/4 teaspoon salt
  • 5 tablespoons extra-virgin olive oil
  • ½ cup fresh orange juice
  • 1/4 cup white-wine vinegar
  • 1 tablespoon Dijon mustard

Salad

  • 1 1/2 pounds red potatoes (5-6 medium), scrubbed and halved
  • 1 1/4 pounds green beans, trimmed
  • Juice of 1 large lemon
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1 pound halibut or striped bass or your favorite fish fillet (see cooking note below)
  • 1/4 teaspoon coarsely ground pepper
  • 1 large head tender lettuce
  • 1 1/2 cups grape tomatoes
  • 3 hard-boiled eggs peeled and cut into wedges
  • 1/4 cup sliced pitted  Kalamata olives
  • 1/4 cup finely chopped fresh parsley

Directions

To prepare the vinaigrette:

Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and season with more salt, if desired. Set aside at room temperature.

To prepare the salad:

Cook potatoes in boiling salted water until tender, 10 to 15 minutes. Remove with a slotted spoon to a colander. When cool enough to handle, slice and place in a shallow bowl. Drizzle with 1/3 cup vinaigrette; set aside.

Add beans to the saucepan and  bring to a boil; cook until the beans are bright green and just tender, 4 to 6 minutes. Drain well. Place in a medium bowl and toss with 2 tablespoons vinaigrette.

Combine lemon juice, 2 tablespoons oil, salt and pepper in a sturdy ziplock plastic bag; shake until the salt dissolves. Add fish and marinate for up to 20 minutes.

Heat a grill to medium-high and preheat for 10 minutes, then reduce heat to medium. (For a charcoal grill, wait until the flames subside and only coals and some ash remain—flames will cause the oil on the fish to burn.) Oil grill rack.

Grill the fish, turning once, until browned and just cooked through, 4 to 5 minutes per side for halibut; 3 to 4 minutes per side for bass.

Arrange lettuce leaves on a large serving platter. Arrange the fish (whole or flaked into large chunks), potatoes, green beans and tomatoes on top. Drizzle with the remaining vinaigrette. Garnish with eggs, olives, parsley and pepper to taste.

Cooking Note:

Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F.

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Shrimp & Arugula Salad

Grill extra corn to use in this salad.

4 servings

Ingredients

  • 12 cups loosely packed arugula leaves
  • 2 cups loosely packed fresh basil leaves, torn if large
  • 1 1/2 cups leftover grilled fresh corn kernels, (from about 2 ears)
  • 1 1/2 cups cherry or grape tomatoes, halved
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 tablespoons balsamic vinegar
  • 2 teaspoons grainy mustard
  • 1/2 teaspoon kosher salt, divided
  • 1 pound raw shrimp, (21-25 per pound), peeled and deveined, tails removed if desired
  • Homemade croutons made ahead and cooled, (see recipe below)
  • Freshly ground pepper, to taste
  • 1/2 cup Asiago or Parmesan cheese, shaved

Directions

Sprinkle shrimp with 1/4 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook, turning from time to time, just until they turn pink and are opaque in the center, about 3 minutes. chill in the refrigerator.

Combine arugula, basil, corn and tomatoes in a large salad bowl.

Whisk 3 tablespoons oil, lemon juice, vinegar, mustard and 1/4 teaspoon salt in a small bowl.

Add to the arugula mixture along with the croutons.

Whisk the dressing again and drizzle over the salad; toss to coat. Divide the salad among 4 plates. Grind black pepper over the salads and sprinkle with cheese.

Homemade Croutons

Ingredients

  • 3 pieces of good quality Italian bread, cut into 1-inch cubes (about 3 cups)
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 2 tablespoons extra virgin olive oil

Directions

Preheat the oven to 350 degrees F.

On a large baking sheet, spread out the bread cubes in one layer.

Evenly sprinkle the Italian seasoning, garlic powder and salt over the bread cubes.

Then drizzle the olive oil over the top.

Using your hands, toss to combine thoroughly and then spread back into one even layer.

Bake for 14 to 16 minutes or until golden brown. The croutons will harden as they cool.

 


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Thinking of grilling fish this weekend? Certain types of fish are trickier than others, but almost any type of seafood can be grilled — shellfish, whole fish, steaks and fillets. Meaty fish are ideal for grilling because they hold together well and are easy to handle. For salmon, use lower heat because salmon has a high fat content and the fat will melt and cause flare-ups if the heat is too high.

Delicate, flaky fish pose more of a challenge on the grill because they fall apart easily. A grill basket solves that problem because it encloses the fish on both sides. Just be sure to oil the grill basket or spray with nonstick spray to prevent the fish from sticking. If you do not have a basket, you can use a wide metal spatula for turning the fish.

Be sure to oil the grill grates well. Grilling times and temperatures will vary depending on the type of fish, its density or flakiness and its thickness. Meaty, dense fish (tuna, wahoo, mahi mahi, swordfish) will take longer to cook than lighter, flakier fish (cod, halibut). Start by cooking the fish over high heat, but if the fish is browning too fast, lower the heat to medium-high.

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Grilled Shrimp Pitas

6 servings

Ingredients

  • 1 cup plain Greek yogurt
  • 4 ounces feta cheese, crumbled
  • 1/2 cucumber, peeled, halved and thinly sliced
  • 1 tablespoon lemon juice
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh oregano
  • 2 cloves garlic, finely chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pounds large shrimp, shelled and deveined
  • 6 pitas, about 6-inch diameter
  • 3 cups lettuce
  • Sliced red onion and plum tomatoes

Directions

For the Sauce

In a medium-size bowl, stir together yogurt, crumbled feta, cucumber and lemon juice. Cover and refrigerate until ready to use.

For the Shrimp

Combine olive oil, lemon juice, mint, oregano, garlic, salt and pepper in a large resealable plastic bag. Add shrimp, seal bag and shake to coat shrimp with marinade. Refrigerate for 15 minutes.

Heat gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Lightly coat the grill rack with oil or nonstick cooking spray. Place shrimp in a grilling basket and grill for 3 minutes. Baste once with the remaining marinade. Turn shrimp and grill for an additional 2 to 3 minutes or until shrimp turn pink.

To serve, equally divide the lettuce, sauce and shrimp over each pita. Add onion and tomato.

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Grilled Hazelnut Salmon

4 servings

Ingredients

  • 4 six-ounce skinless salmon fillets, about 1 inch thick
  • 1 tablespoon hazelnut oil
  • 1/3 cup finely ground hazelnuts
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon kosher salt, divided
  • 1/3 cup white balsamic vinegar
  • 1/4 cup hazelnut oil
  • 2 ½ cups arugula
  • 1 cup yellow or red tiny pear-shape or grape tomatoes, halved
  • 2 ounces Brie cheese, cubed
  • 3 tablespoons finely chopped chives

Directions

Rinse fish and pat dry with paper towels. Brush one side of the  fillets evenly with the 1 tablespoon hazelnut oil. In a 9-inch pie plate stir together ground hazelnuts, flour and 1/4 teaspoon of the salt. Dip the oil brushed side of the salmon in the nut mixture; coat well.

For a charcoal grill, arrange medium-hot coals around a drip pan. Place fish, coated sides up, on the greased grill rack over the pan. Cover and grill for 14 to 18 minutes or until fish begins to flake when tested with a fork. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Place fish, coated sides up, on greased grill rack over the burner that is turned off. Grill as directed.)

For the dressing

In a small bowl combine vinegar and the remaining 1/4 teaspoon salt; whisk in the 1/4 cup hazelnut oil. Reserve 1/4 cup of the dressing; set aside. In a large bowl toss arugula, tomatoes, cheese and chives with the remaining dressing. Divide evenly among serving plates.

Add a grilled salmon fillet to each plate. Drizzle salmon with reserved dressing.

seafood4

Tuna with Fruit Salsa

4 servings

Ingredients

  • Four 5 ounce tuna steaks, 1-inch thick
  • 2 fresh ripe peaches, halved and pitted
  • 2 tablespoons olive oil
  • Salt and cracked black pepper
  • 2 tablespoons apricot preserves
  • 1 tablespoon vinegar
  • 1/2 cup fresh raspberries
  • 3 green onions, thinly sliced

Directions

Lightly brush tuna steaks and peach halves with olive oil; sprinkle with salt and pepper.

Heat grill and oil the grates.

Grill tuna and peaches over medium-high heat for 5 minutes. Remove peaches; set aside to cool. Coarsely chop peaches.

Turn tuna and cook 6 to 7 minutes more or until it flakes easily when tested with a fork. Transfer tuna to a platter; cover to keep warm.

In a medium microwave-safe bowl heat apricot preserves on 100 percent power (high) for 15 seconds. Stir in vinegar; gently fold in raspberries and chopped peaches.

Serve fruit salsa with tuna steaks and sprinkle with green onions.

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Mustard-Glazed Halibut Steaks

Save time and grill a vegetable or two alongside the fish.

4 servings

Ingredients

  • Four 4-5 ounce halibut (or any white fish) steaks, cut 1 inch thick
  • 2 tablespoons butter
  • 2 tablespoons lemon juice
  • 1 tablespoon Dijon mustard
  • 2 teaspoons finely snipped fresh basil

Directions

Pat fish dry with paper towels.

In small saucepan heat butter, lemon juice, mustard and basil over low heat until butter is melted. Brush both sides of the fish steaks with the mustard mixture.

For a gas grill: cook fish steaks on greased rack over medium for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with additional mustard mixture.

For a charcoal grill: arrange preheated coals around a drip pan in a covered grill. Heat to medium and place fish on the greased grill rack over the drip pan. Cover and grill for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with the mustard mixture.

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Grilled Scallops With Salsa Verde

Choose scallops that are “dry” (not stored in liquid preservatives). Large sea scallops are better for the grill; small bay scallops could overcook before browning or fall through the grates. Make sure to coat them thoroughly in an oil based marinade before grilling, so they don’t stick to the grate.

Servings: 4

Ingredients

  • 2 tablespoons olive oil
  • 12 large sea scallops, side muscle removed
  • Kosher salt and freshly ground black pepper
  • 4 metal skewers
  • Salsa Verde, recipe below

Directions

Prepare grill for medium-high heat; oil grate. Mix scallops with oil and season with salt and pepper. Thread scallops on 4 metal skewers and place them on the grill, flat side down. Grill, turning occasionally, until lightly charred and just cooked through, about 2 minutes per side. Serve scallops with Salsa Verde.

Salsa Verde

This sauce is delicious with shellfish.

Ingredients

Makes About 1 Cup

  • Half a lemon, zested and juiced
  • 1 small shallot, finely chopped
  • 1 garlic clove, finely chopped
  • Kosher salt and freshly ground black pepper
  • 1 cup extra virgin olive oil
  • 3/4 cup finely chopped fresh parsley
  • 1/2 cup finely chopped fresh basil
  • 1/4 cup chopped fresh chives

Directions

Squeeze juice from the half lemon after the peel is removed and set aside. Combine the lemon zest, shallot and garlic in a medium bowl; season with salt and pepper. Let sit 5 minutes. Add oil, parsley, basil and chives. Stir in reserved lemon juice.


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Whether you are grilling vegetables, seafood, beef, pork or poultry, use these healthy cooking tips to add flavor–but not fat–to your next cookout. Grilling is one of the healthiest cooking methods available because it sears in flavor while the fat drips away. The BBQ’s smokiness adds calorie-free flavor and you can add more flavor to grilled foods in other ways, also. Choose fresh and flavorful ingredients that have taste without adding fat or sodium. Here are some of my suggestions:

1. When choosing marinades, look out for high proportions of oil, which can add fat without contributing flavor. Rely on marinades that use juices and vinegar for acid. And opt for recipes that flavor with fresh or low-sodium ingredients.

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For Grilled Chicken

Lemon-Thyme Marinade: In a small bowl, combine 1/4 cup finely chopped parsley; 1/4 cup lemon juice; 1/4 cup olive oil; 1 tablespoon snipped fresh thyme or 1 teaspoon dried thyme, crushed; 2 teaspoons snipped fresh marjoram or 1/2 teaspoon dried marjoram, crushed; 2 cloves garlic, minced; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.

Place 1 1/4 pounds boneless chicken breasts in a resealable plastic bag set in a shallow dish. Pour the marinade into the bag with the chicken; seal the bag. Marinate in the refrigerator for at least 2 hours or up to 4 hours, turning bag occasionally. Drain chicken; reserve marinade.

Tip: Make extra marinade and marinate some of your favorite vegetables to grill alongside the chicken.

Place chicken on an oiled grill and cook for 15 to 18 minutes or until chicken is no longer pink (165 degrees F), turning once and brushing with reserved marinade once halfway through grilling. Discard leftover marinade. Makes 4 servings.

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For Grilled Flank Steak

Rosemary-Onion Marinade: In a small bowl, combine 1/4 cup chopped onion; 1/4 cup olive oil; 1/4 cup white wine vinegar; 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed; 1/2 teaspoon ground black pepper and 1/8 teaspoon salt.

Trim fat from one flank steak. Score both sides of the steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag. Pour the marinade over steak in the bag.  Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes. Drain and discard the marinade.

Preheat grill and reduce heat to medium. Oil the grates and cook the steak about 15 minutes. Grilled corn and red bell peppers go well with this steak and you can use leftovers to make a salad for the next day.

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For Grilled Fish

Garlic Marinade: In a blender or processor combine 6 garlic cloves, peeled and quartered, 1/2 onion, quartered,  1/2 red sweet pepper, quartered and seeded, 1/4 cup dry white wine, 2 tablespoons olive oil,  2 tablespoons ketchup, 2 teaspoons sweet paprika, 1/2 teaspoon salt and 1/2 teaspoon freshly ground black pepper until coarsely chopped. Stir in ¼ cup slivered fresh basil leaves.

Transfer half of the marinade to a small bowl; cover and chill until ready to serve.

Place 1 1/2 pounds fresh fish steaks or fillets (such as tuna, sea bass, swordfish or salmon), cut 1 inch thick in a shallow glass dish. Spoon remaining marinade over fish; turn fish to coat. Cover and marinate in the refrigerator for 2 to 4 hours, turning fish occasionally.

Drain fish, discarding marinade in the dish. Grill fish in an oiled grill basket over medium for 8 to 12 minutes or until fish flakes easily with a fork. Gently turn the basket once halfway through the  grilling time. Serve fish with the reserved marinade. Makes 4-6 servings.

2. Wood chunks or chips infuse meat with flavor without adding calories. You can choose from mesquite, alder, maple, cedar, nut woods (such as hickory and pecan) or fruit woods (such as cherry and apple). Soak them first in water for an hour, then drain and sprinkle directly onto the coals (for gas or electric grills, put the wood in a smoker box or heavy-duty foil). If you’re grilling longer than an hour, plan to add more wood during cooking.

grillflavor3

Apple-Smoked Pork Loin

8 servings

Ingredients

  • 3 cups apple wood chips or 6 to 8 apple wood chunks
  • One 2 – 2 1/2 pound boneless pork top loin roast (single loin)
  • 2 teaspoons dried oregano, crushed
  • 4 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground black pepper

Directions

At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.

Trim fat from the roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt and pepper. Sprinkle evenly over all sides of the roast; rub in with your fingers.

Drain wood chips. Prepare grill for indirect grilling over medium-low heat. For a charcoal grill use a drip pan. Sprinkle half of the drained wood chips over the coals. For a gas grill place the chips in a smoker box or in heavy-duty foil.

Place roast on the grill rack on the indirect side of the grill. Cover and grill for 1 to 1-1/2 hours or until internal temperature registers 145 degrees F on an instant-read thermometer. Add more wood chips as needed during grilling. Remove roast from grill. Cover with foil; let stand for 15 minutes before slicing.

3. Glazes are brushed onto meat near the end of cooking to add flavor. Look for glazes that rely on low sugar jellies or preserves. Here is a simple recipe to make.

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Fruit Glaze

Brush on chicken, salmon or pork during the last 5 minutes of grilling time.

Ingredients

  • 2/3 cup low-sugar fruit preserves (such as apricot, berry or peach)
  • 1/4 cup pineapple juice
  • 1 tablespoon lemon juice
  • 1/4 teaspoon ground cardamom

Directions

Place fruit preserves in a small saucepan; snip any large pieces of fruit. Stir in pineapple juice, lemon juice and cardamom. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes. Cool about 10 minutes (glaze will thicken as it cools). Makes about 3/4 cup.

For Grilled Salmon

Rinse 1 lb of salmon and pat dry with paper towels. Cut into 4 equal pieces and measure thickness of the salmon. Sprinkle with salt and pepper.

Place salmon on oiled grill rack or in an oiled fish basket over medium heat. Grill 4-6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, turning once halfway through grilling. Brush with fruit glaze during the last minute or two of cooking time.

4. Seasonings that are rubbed directly onto the meat’s surface are excellent, low-fat ways to flavor grilled foods. Look for rubs with salt-free seasonings. To use a rub, sprinkle the mixture evenly over the meat. Next, rub the mixture into the meat with your fingertips.

grillflavor5

Garlic Herb Rub

Ingredients

  • 1 tablespoon dried basil, crushed
  • 1 tablespoon dried thyme, crushed
  • 1 tablespoon dried marjoram, crushed
  • 1 tablespoon finely shredded lemon peel or dried lemon peel
  • 1 tablespoon garlic powder
  • 2 teaspoons dried sage, crushed
  • 2 teaspoons fennel seeds, crushed
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 1 teaspoon black pepper

Directions

In a small bowl, combine all ingredients. Rub about 1 tablespoon of the herb mixture on 1 pound of meat and cook as desired.

If using fresh lemon peel, store rub in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month. If using dried lemon peel, store in an airtight container at room temperature for up to 6 months.

Grilled Lamb Chops

Trim fat from 6 lamb chops, cut 1 inch thick. Place the chops on a plate. Sprinkle garlic herb mixture evenly over chops; rub in with your fingers. Cover the chops with plastic wrap and marinate in the refrigerator at least 30 minutes or up to 24 hours.

Grill chops on an oiled grill on medium until chops are cooked to your likeness. (Allow 10 to 14 minutes for medium-rare and 14 to 16 minutes for medium.) Let rest 5 minutes before serving.


potatocover

Roughly 90 percent of U.S. potatoes are planted in the spring and harvested in the fall. The marketing season for fall potatoes begins in August (for areas of early harvest) and may continue through to the following August. Unlike most produce crops, which are perishable, potatoes are well-suited for long-term storage in climate-controlled rooms or containers.

Potatoes harvested in the winter, spring and summer account for less than 10 percent of the U.S. potato production. However, these potatoes meet specific market needs and generally cost more than fall potatoes. For example, some consumers prefer “new” or “freshly dug” potatoes, such as round red, white, yellow and purple varieties that are smaller in size and are normally not stored before sale.

Any variety of potato that is harvested early is considered a new potato. Since they are picked before their sugars have converted to starch, new potatoes are crisp and waxy and high in moisture. They also have thin skins, making them great for cooking and eating unpeeled. New potatoes are in season in spring and early summer and they should be firm, smooth and free of cracks or soft brown spots. Choose potatoes of similar size so they cook evenly.

Store potatoes in a cool, well ventilated place. Temperatures lower than 50 degrees, such as in the refrigerator, cause a potato’s starch to convert to sugar, resulting in a sweet taste and discoloration when cooked.  If you do refrigerate, letting the potato warm gradually to room temperature before cooking can reduce the discoloration. Avoid areas that reach high temperatures (beneath the sink or beside large appliances) or receive too much sunlight (on the counter-top).

Perforated plastic bags and paper bags offer the best environment for extending a potato’s shelf-life. Don’t wash potatoes before storing them, as dampness promotes early spoilage.

For Breakfast or Lunch

potatobreakfast

Potato and Vegetable Frittata

Ingredients

  • 1 lb medium new potatoes
  • 1/4 cup olive oil
  • 1 clove garlic, minced
  • 1 red bell pepper, seeded, and thinly sliced
  • 1 small yellow onion, thinly sliced
  • Small bag of fresh baby spinach
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons thinly sliced basil
  • 1/2 cup grated Parmesan cheese
  • 8 eggs, beaten

Directions

Boil potatoes in a saucepan, covered, until tender. Drain and when cool enough, cut into thin slices..

Heat an oven broiler.

Heat oil in an ovenproof 12 inch nonstick skillet over medium-high heat. Cook garlic, red pepper and onion until soft, 3–4 minutes. Add spinach; cook until wilted, about 1 minute. Stir in sliced potatoes, salt and pepper.

Stir in half the basil, the Parmesan cheese and the eggs and reduce heat to medium; cook until golden on the bottom, 8–10 minutes. Place the pan under the broiler. Broil until set and golden on top, about 3 minutes. Garnish with remaining basil.

As An Appetizer

potaotes1

Roasted Potatoes with Ricotta

Ingredients

  • 1 1/2 pounds small new potatoes
  • 1 teaspoon plus 1 tablespoon extra-virgin olive oil
  • Coarse salt and ground pepper
  • 1/2 cup ricotta
  • 2 tablespoons finely grated Parmesan
  • Zest from 1/2 lemon, finely grated

Directions

Preheat oven to 450 degrees F. Place potatoes in the center of a 3-foot-long piece of foil. Drizzle with 1 teaspoon olive oil and season with salt and pepper. Bring the long sides of the foil together and fold edges over, then tightly crimp the ends to create a packet. Roast on a baking sheet until cooked through, 35 to 40 minutes.

In a small bowl, combine ricotta, Parmesan and lemon zest; season with salt and pepper. When the potatoes are cool enough to handle, cut a small X on top of each with a paring knife and gently squeeze open. Place 1 teaspoon ricotta mixture into each. Drizzle 1 tablespoon olive oil over the stuffed potatoes on a serving platter

In A Soup

potatoes4

Italian Fish and Potato Soup

Serves 6

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, small dice
  • 3 garlic cloves, minced
  • 2 celery stalks, small dice
  • 2 new red potatoes, diced
  • 2 new white potatoes, diced
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • Pinch salt and pepper
  • One 28 oz can Italian diced tomatoes
  • One 8 oz bottle clam juice
  • 4 cups water
  • Juice from 1 large lemon
  • 1 1/2 lbs fresh or frozen cod-fish (or any other firm white fish), cut in 1 inch pieces
  • 1/2 cup roughly chopped Italian green and Kalamata olives
  • Additional salt and pepper, to taste

Directions
In a large soup pot, heat oil and add onion, garlic, celery and potatoes. Season with thyme, oregano, salt and pepper. Sauté for about 10 minutes until slightly softened. Add tomatoes, clam juice, lemon juice and water. Bring to a boil and then let simmer for about 20 minutes or until the potatoes are soft.

Add the fish and olives to the soup and gently stir. Continue to cook for another 15-20 minutes until the fish is cooked through. Taste for salt and pepper and adjust accordingly.

In A Salad

potatoes2

Arugula with Roasted Salmon and New Potatoes

4 servings

Ingredients

  • 1 pound red or yellow new potatoes, quartered
  • 3 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 pound skinless salmon fillet
  • 3 tablespoons white-wine vinegar
  • 2 teaspoons Dijon mustard
  • 1/4 cup snipped chives
  • 10 ounces baby arugula

Directions

Preheat the oven to 450 degrees F. On a large rimmed baking pan, toss potatoes with 1 tablespoon oil; season with salt and pepper. Roast 10 minutes.

Toss potatoes and push to the sides of the baking pan; place salmon in the center and season with salt and pepper.

Roast until potatoes are tender and the salmon is opaque throughout, about 15 minutes. Transfer salmon to a plate; break into large pieces with a fork.

Whisk together vinegar, mustard, chives and remaining 2 tablespoons oil in a large bowl; season with salt and pepper.

Add arugula and potatoes; toss to combine. Top salad with salmon pieces and serve.

In A Pasta

potatoes3

Pasta with Pesto, Potatoes and Green Beans

4-6 servings

Ingredients

  • 2 medium new potatoes, peeled and cut into 1-inch cubes
  • 1 tablespoon salt, plus more for seasoning
  • 8 ounces cavatappi pasta
  • 8 ounces green beans, trimmed and halved
  • 1/2 cup homemade basil pesto or store-bought
  • Fresh ground black pepper

Directions

Place the potatoes in a large pot of water; bring to a boil.

Add salt and cavatappi or other short tubular pasta; return to a boil; cook 2 minutes.

Add green beans. Return to a boil; cook until vegetables are tender and pasta is al dente, about 6 minutes.

Drain reserving ½ cup of the pasta cooking water.

Toss pasta and vegetables with the pesto and thin with some of the pasta cooking water. Garnish with fresh black  pepper.

In A Main Course

potatoes5

Roast Beef with New Potatoes and Shallots

Serves 4

Ingredients

  • 1 1/2 pounds small red new potatoes (10 to 12), well scrubbed, halved or quartered
  • 1 pound shallots (8 to 10), peeled, ends trimmed and halved lengthwise
  • 1 teaspoon dried Italian seasoning
  • 2 tablespoons olive oil
  • Coarse salt and ground pepper
  • 1 1/2 pounds eye-of-round beef roast, tied

Directions

Preheat the oven to 400 degrees F. On a large rimmed baking pan, toss potatoes and shallots with the oil; sprinkle on the Italian seasoning and add salt and pepper to taste.

Push vegetables to the edges of the baking pan; place roast in the center. Turn roast to coat with oil on the pan and season generously with salt and pepper.

Roast, tossing potatoes and shallots occasionally, until an instant-read thermometer inserted in the center of the meat registers 130 degrees F for medium-rare, 40 to 50 minutes.

Let the beef rest 10 minutes, loosely covered with aluminum foil, before slicing and serving with the potatoes and shallots.


springproducecover
Soft, woodsy flavors and aromas are the hallmarks of spring’s earliest produce that include an assortment of mushrooms, bright green asparagus and artichokes.

Savor the peak of asparagus season by roasting fresh, green spears to enhance their flavor and provide for a more tender texture.

Step away from the strong flavors of winter, like garlic and onions, and explore some milder flavoring ingredients, such as shallots and green onions (spring onions).

Leafy herbs become widely available in spring and are great on everything.

Radishes are root vegetables with a distinctive flavor that range from mild to sharp, depending on the variety. To choose the best, pick radishes that are deep in color with solid roots.

All types of leafy greens and lettuces begin to bloom in the spring. With temperatures warming, it is time to replace stews and casseroles with salads at the dinner table.

Although rhubarb is often used as a fruit in sweet pies and jams, rhubarb is actually a vegetable. You can find rhubarb in a range of colors, from green to bright pink and everything in between (color doesn’t indicate ripeness) in the market until June.

Strawberries are at their peak in the spring. Be sure to purchase firm red berries with no soft or mushy spots. Store in the refrigerator, but keep them dry. Don’t wash until ready to eat and serve at room temperature.

springproduce3

Grilled Artichokes with Dipping Sauce

Ingredients

  • 4 medium artichokes
  • 1 lemon
  • Olive oil
  • 1 teaspoon salt
  • 1/2 cup mayonnaise
  • 1 tablespoon hot sauce or chili sauce
  • 1 tablespoon honey
  • 1  teaspoon freshly ground pepper
  • 1 teaspoon salt

Directions

Cut 1/2 inch off the top of each artichoke. Cut each in half vertically and, using scissors, trim the pointy ends off the leaves. Carefully cut out the fuzzy choke in the center and discard.

Rub the artichokes all over with lemon. Fill a large pot with water and fit with a steaming rack. Place the artichokes on a rack and steam until they are tender and easily pierced with a fork, about 30 minutes. Set aside to cool for 15 minutes.

Preheat an outdoor or indoor grill to high heat.

For the sauce: In a small bowl, combine mayonnaise, hot sauce and  honey. Sir well. Set aside.

Brush the cut side of each artichoke with olive oil. Sprinkle with salt and pepper.

Grill artichokes, cut side down, until evenly charred, 4 to 5 minutes.

Serve hot with the dipping sauce.

springproduce5

Vegetable and Fruit Spring Salad

6 servings

Ingredients

  • 1/3 cup cider vinegar
  • 1/4 cup olive oil
  • 1/4 cup chopped fresh strawberries
  • 2 tablespoons sugar
  • 2 tablespoons snipped fresh tarragon
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper
  • 8 ounces fresh green beans, trimmed
  • 8 ounces fresh sugar snap peas, trimmed
  • 4 ounces radishes, sliced in thin rounds (about 1 cup)
  • 1 cup sliced or quartered strawberries

Directions

For the dressing: Combine vinegar, oil, chopped strawberries, sugar, tarragon, salt and pepper in a screw top jar. Cover; shake until combined. Set aside.

In a large pot cook green beans and peas in boiling water for 2 minutes. Drain; rinse with cold water. In a large bowl toss cooked beans and peas with dressing. Cover; chill for 30 minutes or up to 4 hours. Stir in radishes and sliced strawberries before serving.

springproduce2

Roasted Asparagus and Wild Mushrooms

Serves 6

Ingredients

  • 4 tablespoons extra virgin olive oil, divided
  • 1 pound assorted fresh mushrooms (such as crimini, oyster, chanterelles, morels, stemmed shiitakes), sliced
  • 3 cloves garlic, minced
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon minced fresh Italian parsley
  • 1 1/2 pounds medium thick asparagus, tough ends trimmed
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper

Directions

Preheat the oven to 475°F.

Heat 3 tablespoons of olive oil in a large sauté pan over medium-high heat. Add mushrooms and garlic, sauté until mushrooms are brown and just tender, 8 to 10 minutes. Remove the pan from the heat. Add lemon juice and parsley, toss to coat. Set aside.

Arrange asparagus on a rimmed baking sheet. Drizzle with remaining 1 tablespoon olive oil. Sprinkle with salt and pepper. Toss to coat. Roast asparagus until just tender, about 10 minutes. Arrange asparagus on a serving platter and top with mushrooms.

springproduce1

Penne Primavera with Salmon

Serves 4

Ingredients

  • 8 ounces salmon, cut into 2 portions
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon kosher salt or coarse sea salt, plus more to taste
  • 1/4 teaspoon freshly ground black pepper, plus more to taste
  • 12 ounces whole wheat penne
  • 1 bunch thin asparagus, trimmed and cut into 1-inch pieces
  • 3/4 cup fresh or frozen peas
  • 1 cup halved grape tomatoes
  • 3/4 cup crème fraîche
  • 1/4 cup finely grated Parmesan cheese
  • 1 large shallot, finely chopped
  • 1/2 cup chopped fresh dill

Directions

Preheat oven to 450°F. Brush both sides of the salmon with oil and sprinkle with salt and pepper. Place skin-side down on a small baking sheet and roast until salmon is just lightly pink in the center, 8 to 10 minutes.

Meanwhile, bring a large pot of salted water to a boil. Add penne and cook until al dente, about 13 minutes, adding asparagus and peas in the last 2 minutes of cooking. Drain pasta and vegetables and return them to the pot. Place over low heat and stir in tomatoes, crème fraîche, Parmesan and shallot. Remove and discard salmon skin; flake salmon into chunks with a fork and toss into pasta along with dill.

springproduce4

Strawberry Rhubarb Cobbler

Serve with whipped cream, if desired.

For the filling:

  • 6 to 8 stalks rhubarb, cut into 1/2-inch pieces (about 3 cups)
  • 2/3 cup sugar
  • 1 tablespoon orange zest
  • 1 tablespoon salted butter
  • 1 tablespoon all-purpose flour
  • 3 cups sliced strawberries

For the topping:

  • 1 3/4 cups flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon salt
  • 6 tablespoons salted butter, chilled
  • 1/2 cup plus 2 tablespoons sugar, divided
  • 3/4 cup half-and-half
  • 1 tablespoon orange zest

To make filling: 

In a saucepan over medium heat, cook the rhubarb, sugar and orange zest until the rhubarb begins to soften and exude juices, about 2 minutes. Add the butter and flour and bring to a boil while stirring. Cook for about 1 minute. Add the sliced strawberries. Remove from heat and pour the fruit mixture into a deep 10-inch pie dish.

To make topping: 

Preheat oven to 425 degrees F. In a large bowl, sift together the flour, baking powder and salt. Cut the butter into small pieces. With a fork or pastry cutter, cut the chilled butter until the mixture resembles coarse crumbs.

Add 1/2 cup of the sugar and blend. Slowly add the half-and-half with a fork. Spoon the dough over the fruit mixture in the pie dish. Mix together the 2 tablespoons sugar and the orange zest, and sprinkle it over the top. Bake for 25 to 30 minutes, or until golden brown. Cool slightly and serve with or without whipped cream. Serves 6.


cannedfishcover

For an easy and economical alternative to fresh fish, consider canned fish. There are advantages in using canned fish:  safety, hygiene, nutrition and flavor. Moreover, in the kitchen, canned fish is ideal for making salads, pasta and rice dishes and appetizers

Tuna

Skipjack and albacore are good varieties to buy. Wild Planet brand is sustainably pole-and-line-caught. Mix it into a salad with fresh chard and white beans; use it for fish tacos; stuff it in tomatoes.

Salmon

Look for sockeye or the milder pink variety. The small pin bones are often cooked with the fish, adding extra calcium. Make salmon burgers or fish cakes; put it in a creamy chowder; try it smoked—Patagonia sells pouches that are perfect for hiking and camping.

Sardines

These tiny fish have a bold taste and are dense with omega-3 oils. Bela brand offers them smoked in different flavors. Add to an antipasto platter; top crostini; delicious grilled.

Anchovies

Small and salty, they’re not just for Caesar dressing—toss on Puttanesca pasta sauce; stir into fish stew; wrap around olives.

Crabmeat

While there are many subcategories and fine distinctions in the area of canned crabmeat, there are a few main categories. Knowing these will help you save money when deciding what type of crab meat to purchase for the meal you’re planning.

Lump crabmeat is best for fancy, impressive-looking dishes where appearance matters, like Butter-poached Crab, Crab Cakes or Crab Louis, where you want big chunks that will hold together with minimal binders.

Backfin grade is made up of smaller, broken chunks of lump crabmeat mixed in with flakes of white body meat. It’s less expensive than lump crab meat. Good for salads and pasta dishes.

Claw Crabmeat is the least expensive and most flavorful grade. It is pinkish-brown rather than white and has a hearty crab flavor that doesn’t get lost under seasonings. Great for soups, crab meat stuffing, tacos, stir-frys, etc.

Clams

While overfishing has been an issue for some species that find their way to the market, that’s not the case with clams. Harvesting of both the Atlantic surf clam, also called the sea clam, and the ocean quahog have been well within the quotas, according to statistics from the National Marine Fisheries Service.  Minced and chopped clams are good in chowders and pasta dishes.

cannedfish2

Crabmeat Artichoke Appetizer

Ingredients

  • 1 can(6 oz) Lump Crabmeat, drained
  • 1 can (13.75 oz.) artichoke hearts, drained and chopped
  • 1/3 cup light mayonnaise
  • 1/3 cup nonfat plain yogurt
  • ½ teaspoon lemon pepper seasoning
  • ½ cup shredded Italian Fontina cheese

Directions

Place the drained crabmeat in a glass bowl and cover with cold milk. Set aside for 10 minutes. Drain well. (This technique gives canned fish a fresh taste.)

Preheat the oven to 350°F.

In a 1 1/2 quart baking dish, combine crab, artichoke, mayonnaise, yogurt and seasoning.  Sprinkle with cheese.

Bake 25 to 30 minutes or until hot.  Serve with crackers or sliced baguette.

cannedfish6

Artichokes with Bagna Cauda

Makes 6 servings

Ingredients

  • 3 heads of garlic, cloves separated, papery skin removed (but cloves left unpeeled)
  • 3 tablespoons butter
  • 1 2-ounce tin anchovy fillets, drained and chopped
  • 1/2 cup extra-virgin olive oil
  • 6 large artichokes, stems trimmed, top 3/4 inch removed, tips of remaining leaves trimmed

Directions

Place unpeeled garlic cloves in small saucepan. Add enough water to cover garlic cloves by 1 inch. Bring to boil; reduce heat to medium-low, cover, and simmer until garlic is tender, about 25 minutes. Drain; transfer to plate. Chill garlic cloves until cool enough to handle, about 10 minutes. Squeeze garlic cloves from their peels and place cloves in a small bowl. Using fork, mash garlic cloves until smooth.

Melt butter in heavy small saucepan over medium heat. Add anchovies and sauté 1 minute. Add mashed garlic and olive oil. Simmer over low heat 10 minutes to allow flavors to blend, stirring occasionally. Season to taste with salt and pepper.

DO AHEAD: Can be made 1 hour ahead. Let stand at room temperature. Rewarm before serving, stirring occasionally (bagna cauda will separate when served).

Add artichokes to large pot of boiling salted water. Cover and cook until just tender when pierced through stem with fork, turning occasionally, 30 to 40 minutes, depending on their size. Drain.

For serving:

Place 1 hot artichoke on each of 6 plates. Divide bagna cauda among small bowls or ramekins. Serve artichokes with warm bagna cauda. Pull a leaf off the artichoke and dip it into the sauce.

Tips:

To separate garlic cloves quickly, place the head of garlic on a work surface, then push against the top or bottom of the head of garlic with the palm of your hand.

Use kitchen scissors to cut off the tips of pointed artichoke leaves.

cannedfish5

Spinach Salad with Sardines and Crispy Prosciutto

Ingredients

  • 1 lemon, zested, plus 3 tablespoons juice
  • 1/4 cup extra-virgin olive oil, divided
  • Coarse salt and freshly ground black pepper
  • 1/4 cup golden raisins
  • 2 ounces thinly sliced prosciutto, torn into 3-inch pieces
  • 8 cups baby spinach (6 oz)
  • 1 can (4.25 ounces) sardines, packed in olive oil, drained
  • 2 tablespoons freshly minced chives

Directions

Whisk the lemon juice and 3 tablespoons of the oil in a small bowl. Season with salt and pepper and stir in raisins.

Heat oven to 400 degrees F. On a rimmed baking sheet, arrange prosciutto in a single layer and brush with remaining tablespoon of oil. Bake, rotating halfway through, until crisp and deep golden brown, about 9 minutes.

Arrange spinach on a platter and top with sardines, prosciutto, lemon zest and chives. Drizzle with dressing and adjust seasoning as necessary.

cannedfish1

Tuna Minestrone

Ingredients

  • 3 cans or pouches (5 oz) tuna, drained and flaked
  • 2 cans (14-1/2 oz. each) chicken broth plus water to equal 4 cups
  • 1 can (14-1/2 oz.) ready-cut Italian-style tomatoes, undrained
  • 1 can (15-1/4 oz.) kidney beans, drained and rinsed
  • 1/4 cup tomato paste
  • 1 teaspoon Italian dried herb seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup dry small shell pasta
  • 2 cups frozen mixed vegetables (zucchini, carrots, cauliflower, Italian green beans, etc.)
  • 3 cups fresh romaine lettuce cut crosswise in 1-inch strips
  • ½ cup freshly shredded Parmesan cheese

Directions

In a 4-quart saucepan, combine chicken broth mixture, tomatoes with liquid, kidney beans, tomato paste, herb seasoning, salt and pepper.  Bring to a boil over high heat.  Add pasta and frozen vegetables; simmer 8 minutes. Remove from heat; stir in tuna and romaine. Sprinkle with cheese and serve.

cannedfish3

Salmon and Potato Gratin

Serves 6

Ingredients

  • 2 pounds Yukon Gold potatoes, cleaned and unpeeled
  • 1 cup parmesan cheese
  • 1 pound canned salmon, boneless, drained
  • 1/4 teaspoon fresh thyme, chopped
  • Salt and freshly ground pepper
  • 1 tablespoon cornstarch
  • 1 cup whole milk
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon cayenne pepper
  • 1 tablespoon unsalted butter, plus extra for greasing the baking dish
  • 2 tablespoons fresh Italian parsley leaves, finely chopped

Directions

Preheat oven to 375° F.

Grease a 12 inch oval baking dish or a 9 x 13 inch rectangular baking dish with butter.

Cut the potatoes crosswise in 1/4 inch slices.

Layer 1/2 of the potatoes on the bottom of the dish in concentric circles. Sprinkle with 1/2 the cheese. Sprinkle with salmon and thyme. Layer remaining potatoes on top. Season potatoes with salt and pepper to taste. Sprinkle remaining cheese.

In a medium bowl combine cornstarch, milk, Dijon mustard and cayenne pepper. Pour the mixture evenly over the potatoes.

Cut butter into pieces and dot over the top.

Bake until potatoes are tender and the top is golden, about 1 hour. Sprinkle with fresh parsley and serve.

cannedfish4

Linguine with Clam Sauce

Ingredients

  • 1 pound linguine
  • 2 cans (6.5 oz) minced clams with liquid drained – reserve the liquid. I like the Bar Harbor brand.
  • 3 tablespoons extra virgin olive oil
  • 3 cloves garlic, thinly sliced
  • 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup chopped Italian parsley, divided
  • Freshly ground black pepper and Kosher salt to taste
  • 1/3 cup dry white wine

Directions

Cook linguine in boiling salted water until al dente. Drain.

In a large deep skillet add the oil, garlic, crushed red pepper and the drained clams. Cook on low about 2 minutes. Add the wine and bring to a boil.

Turn the heat down to very low and stir in the reserved clam liquid and the parsley.

Remove from heat and add the cooked pasta. Mix well and serve.



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