Healthy Italian Cooking at Home

Category Archives: Salad

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A health food for some, a gourmet food to others and a scary little fish for still others.

This tiny little fish swims in schools throughout most of the world’s oceans. Most become food for bigger fish, but sea-going cultures all over the world consume these tiny creatures and have incorporated them into their respective cuisines. This fish is a small, warm water relative of the herring, a Northern European staple, and just as the peoples of the north salted their herring to preserve them, the anchovy has long been salted by fishermen and packers in the Mediterranean where it is a staple. While they were usually consumed fresh and either grilled or marinated, they always preserved some of their catch for later use. Before the advent of canning and refrigeration, salt was the predominant way to preserve them. Salting anchovies changes both their taste and texture. Although Europeans seem to prefer buying whole salted anchovies from their local market, salted anchovies show up in the US mainly in the form of small flat or rolled fillets packed with olive oil – like sardines. Salt-packed anchovies are sold as whole fish with heads removed; while oil packed anchovies are sold de-boned or in pieces. Oil packed fillets are ready to use, while salt packed anchovies must be de-boned and soaked to remove the excess salt.

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After rinsing, salt-packed anchovies have a deep flavor with less saltiness; while oil packed anchovies are saltier due to being preserved in olive oil. In most cases they can be used interchangeably in recipes. Salt-packed anchovies can be stored covered in the refrigerator, where they will keep almost indefinitely. Salt-packed anchovies must be soaked prior for use in a recipe. There are three commonly used soaking liquids: cold water, milk or a combination of cold water and dry white wine. Whatever liquid you choose, use enough to completely cover the anchovies and soak them for approximately 30 minutes. (Many people will change the liquid after about 15 minutes.) You can soak the salt-packed anchovies before or after removing the backbone.

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Anchovy paste can make an acceptable substitute for anchovies in some recipes. (Use ½ teaspoon for every anchovy called for.) Anchovies can be used in recipes as a seasoning ingredient rather than as the main ingredient. Many recipes call for one or two mashed or minced fillets that disappear into the sauce as it is cooked. There are well-known recipes where the anchovy is the main ingredient For example, in an anchovy and garlic paste that is used to spread on slices of crostini or in Bagna Cauda, an anchovy and garlic dip, that is traditional in Northern Italy. The Italian cuisines of Campania, Calabria, and Sicily often rely on anchovies for pasta dishes, such as, Spaghetti con Acciughe that includes anchovies, olive oil, garlic, red pepper flakes and bread crumbs. Anchovies are often minced or mashed into vinaigrettes to season vegetables and salads.

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Bagna Cauda Pot

Consider the health benefits of anchovies:

  • Anchovies are high in Omega-3 polyunsaturated fatty acids, which can help lower cholesterol and reduce the risk of heart disease.
  • Anchovies are also a good source of essential vitamins and minerals, such as Vitamin E, Vitamin D, Calcium and Selenium.
  • Anchovies are an excellent source of protein – delivering 9 grams of protein for only five anchovies.
  • Due to their size and short life span, Anchovies contain lower levels of heavy metals (mercury, lead, cadmium and arsenic,) and other environmental toxins – especially when compared to tuna and other larger fish.

Equivalents:

2 oz Anchovy paste = 4 tablespoons = 1/4 cup

2 oz Anchovy fillets in oil = 50g = 8 to 12 Anchovies in oil = 12 drained

1 ½ oz Anchovies, drained = 40g = 8 to 10 Anchovies

1/2 teaspoon Anchovy paste = 1 Anchovy fillet

Once a tin or jar of anchovies is opened, you can store the anchovies in the refrigerator (discard the tin and store them in a sealed container) for up to two months: just make sure the fillets are covered in oil during that time to keep them fresh.

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Here are some recipes where you can incorporate this tiny fish into your cooking. I prefer to purchase anchovy fillets packed in extra-virgin olive oil.

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Bagna Cauda

Serves 6

Bagna Cauda is the Italian version of fondue. Raw vegetable pieces are dipped into the hot, garlicky, anchovy-flavored oil until warm – and then eaten, catching every little garlicky drip on a fresh piece of Italian bread. It helps to have a Bagna Cauda “pot”, but a fondue dish with the Sterno flame underneath works — as does an electric wok on low.

Ingredients

  • 3/4 cup extra virgin olive oil
  • 4 tablespoons unsalted butter
  • 12 olive oil packed anchovy fillets, minced
  • 6 large garlic cloves – peeled and minced
  • Cubed raw vegetables for dipping: sweet peppers, fennel, cauliflower, endive and zucchini
  • Italian bread – sliced

Directions

Place the olive oil, garlic and anchovies in a skillet over low heat. Stir until the anchovies have “melted” and the mixture looks thickened. Whisk in the butter until melted, then remove the skillet from the heat and whisk again until creamy looking. Pour into a dish that can stay heated at the table — like a fondue pot, Bagna Cauda pot, or electric skillet or wok.

To serve: Dip vegetable pieces into the hot oil for a few minutes and use a bread slice to absorb the dripping oil on the way to your mouth.

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Tuna Stuffed Roasted Peppers

Serves 6

Ingredients

  • One 12 oz jar of roasted peppers, drained
  • Two 6-ounce cans Italian tuna packed in olive oil, undrained
  • 1 tablespoon lemon juice
  • 1 tablespoon capers, rinsed and finely chopped
  • 2 anchovy fillets, finely chopped
  • Freshly ground pepper, to taste
  • 1/4 cup balsamic vinegar, optional
  • Chopped flat leaf parsley for garnish

Directions

Cut the peppers into 2-inches wide strips.

Combine tuna, lemon juice, capers and anchovies in a medium bowl.

Lay the pepper strip flat, inside facing up, and put a tablespoon of the tuna stuffing at one end.

Tightly roll up the pepper strip. Place the pepper roll-ups on a serving platter.

Grind some black pepper over the stuffed peppers and drizzle with balsamic vinegar, if using. Sprinkle with chopped parsley.

Serve slightly chilled or at room temperature.

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Spaghetti con Acciughe

A classic Neapolitan dish.

Serves 6-8

Ingredients

  • 1 pound Spaghetti or Bucatini Pasta
  • 12 anchovies
  • 1/2 cup extra virgin olive oil
  • 6 large garlic cloves, minced
  • Big pinch of hot, red pepper flakes or to taste
  • 2 tablespoons flat-leaf parsley, minced
  • 3/4 cup fresh bread crumbs, toasted

Directions

Mince 6 of the anchovies and chop the remaining six coarsely. Set aside.

Cook pasta in plenty of salted boiling water until “al dente” – about 10 minutes.

While pasta is boiling, put olive oil, garlic, minced anchovies and chili flakes in a deep-sided frying pan or pot and saute over low heat until the anchovies are “dissolved.” Stir in the parsley and remaining anchovies and turn off the heat.

Drain the pasta, reserving 1 cup of the cooking water. Transfer pasta into the pan containing the anchovy sauce and toss until pasta is well coated. Add some reserved cooking water if the pasta seems dry. Put 2 tablespoons of bread crumbs aside. Add remaining bread crumbs to the pasta and toss again.

Sprinkle remaining breadcrumbs on top ot the pasta before serving.

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Tomato Salad with Anchovy & Roasted Garlic Vinaigrette

Ingredients

  • 1 head garlic
  • 4 anchovies, chopped
  • 2 tablespoons parsley, chopped
  • 2 tablespoons red wine vinegar
  • 1 tablespoon fresh lemon juice
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 teaspoons sugar
  • 1/2 teaspoon crushed red pepper flakes
  • 1 cup extra-virgin olive oil
  • Salt and pepper
  • Tomatoes, sliced

Directions

Halve the head of garlic crosswise and wrap them in foil, cut side up. Roast in a 450°F oven until tender, about 45 minutes. Let cool, then squeeze the cloves into a medium bowl. Add the anchovies and mash them with a fork into a paste.

Whisk in chopped parsley, vinegar, fresh lemon juice, Dijon mustard, sugar and crushed red pepper flakes. Add the extra-virgin olive oil and whisk until combined. Season with salt and pepper. Serve over tomato slices.

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Italian Fish Stew with Anchovy Pesto

Stew

  • 1 lb cod fillets or other firm white fish fillets
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 celery stalk, sliced thin
  • 1 28 oz container Italian plum tomatoes, chopped
  • 1 tablespoon tomato paste
  • 2 cloves garlic, crushed
  • 1 teaspoon dried oregano
  • 2 tablespoons chopped parsley
  • 1 bay leaf
  • 1/2 cup of dry white wine
  • Salt and pepper to taste
  • 8 mussels
  • 8 shrimp

Pesto

  • 6 anchovy fillets, chopped
  • 1 tablespoons chopped fresh parsley
  • 1 clove of garlic, chopped
  • 1 tablespoon olive oil
  • Freshly ground black pepper

Directions

Mix the chopped plum tomatoes, tomato paste and herbs together in a mixing bowl. Set aside.

Rinse and dry the fish on paper towels and cut into 1 inch chunks.

In a large saucepan over medium heat, warm the olive oil and saute the onion, garlic and celery until soft.  Reduce the temperature to low and add the fish and the tomato mixture to the saucepan.  Add salt and pepper to taste and the wine.

Cook uncovered for 30 minutes or until the fish is just cooked and the liquid has reduced to a thick soupy consistency.

Add the mussels and shrimp and cook until the mussels open. Discard any that do not open.

Pound together the pesto ingredients with a pestle & mortar or process in a food processor to make a rough paste.

Remove the bay leaf and serve the fish stew in shallow bowls, topped with a tablespoon of the pesto.

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Lamb Chops With Anchovies, Capers and Sage

3 servings

Ingredients

  • 6 rib lamb chops (1 1/2 pounds)
  • Salt and pepper
  • 3 tablespoons extra-virgin olive oil
  • 3 anchovy fillets
  • 3 tablespoons drained capers
  • 15 sage leaves
  • 1/4 teaspoon crushed red pepper flakes
  • 2 garlic cloves, finely chopped
  • Lemon wedges, for serving.

Directions

Pat the lamb chops dry with paper towels. Season them with salt and pepper and let rest for 15 minutes.

Over medium-high heat, warm a skillet large enough to hold all the chops in one layer. Add the oil and when it shimmers, add the anchovies and capers. Cook, stirring, until the anchovies break down, about 3 minutes.

Arrange the lamb chops in the skillet and cook, without moving them, until brown, about 3 minutes. Turn them over, and add the sage leaves and red pepper flakes into the pan. Cook until the lamb reaches the desired doneness, about 2 minutes for medium-rare.

Arrange the chops on serving plates. Add the garlic to the pan and cook for 1 minute, then spoon the sauce over the lamb. Serve with the lemon wedges.

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Figs Stuffed with Anchovy Tapenade

Ingredients

  • 15 oil-cured black olives, pitted
  • 2 teaspoons capers
  • 1 anchovy fillet
  • 1 teaspoon fresh thyme or 1/4 teaspoon dried
  • 2 teaspoons olive oil
  • 12 ripe, small Mission figs

Directions

Puree olives, capers, anchovy, thyme, and olive oil together in a food processor or chop by hand.

Make a slit in the side of each fig and spoon about 1/2 teaspoon of tapenade into the fig. Pinch opening closed. Allow 3 figs per person.

 

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Garlic cloves come in a wide variety of sizes, so the numbers given in a recipe should be treated as a rough guide only. There are hundreds of named varieties of garlic, but all of them can be categorized into two major types: softnecked and hardnecked.

Hardneck garlic gets its name from the stiff stalks, or neck, of the garlic plants and prefer cold winter climates. Hardneck garlic bulbs are impressive with much larger cloves.

As they grow, they produce a stalk that coils from the top called a “scape” or garlic flower. When the scapes appear they curl and wind their way up and around the plants. Garlic scapes are completely edible and make for a true gourmet cooking experience.

Hardneck garlic include three varieties: Porcelain, Purple Stripe and Rocambole.

Almost all supermarket garlic is a softneck variety. This is because softneck garlic is easier to grow and can be mechanically planted. Softnecks are known by the white papery skin and an abundance of cloves, often forming several layers around the central core. The flexible stalk also allows softneck garlic to be formed into garlic braids (plaits).

There are two main types of softneck garlic: silverskin and artichoke.

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garlic4Buy firm, plump, heavy heads with tight, unbroken papery skins. The heavier the garlic, the fresher and better tasting it is. Avoid bulbs that are dried out or have soft spots or mold.

Store unpeeled heads of garlic in an open container in a cool, dry place away from other foods. Do not refrigerate or freeze unpeeled garlic. Properly stored garlic can keep up to three months.

As garlic ages, it will begin to produce green sprouts in the center of each clove. These thin green sprouts can be bitter, so discard them before chopping the garlic for your recipe.

You can buy a variety of garlic presses and other gadgets to help crush the cloves. If you’d rather avoid gadgets then it’s easy to crush garlic with only a knife and a little salt.

In general the finer the chop the stronger the taste. Crushed garlic has the strongest taste of all. When cooked whole, garlic has a much milder, rather sweet taste. Garlic also mellows the longer it is cooked. Garlic added at the end of cooking will give a stronger taste than garlic prepared the same way but added earlier.

To make garlic chips, use a paring knife to cut the clove into thin, vertical slices.

To make garlic flavored oil: heat the garlic chips in ½ cup extra virgin olive oil on medium-high heat. Stir chips several minutes or until lightly golden. Remove garlic from the oil in the pan.

It’s easy to overcook garlic, which results in hard, bitter pieces. Pour the oil over the drained pasta and serve. Or use the garlic flavored oil to brush on chicken or seafood before grilling.

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Warm Olives with Rosemary, Garlic and Lemon

Ingredients

  • 1/4 cup extra-virgin olive oil
  • Strips of zest from 1 small lemon
  • 1 small rosemary sprig
  • 2 small garlic cloves, thickly sliced
  • 1 pound mixed oil-brined-cured olives, such as Kalamata, Niçoise, Moroccan, cracked green Sicilian and Cerignola (3 cups)

Directions

In a medium saucepan, combine the oil with the lemon zest, rosemary and garlic and cook over moderate heat until the garlic just begins to brown, about 6 minutes. Remove from the heat, stir in the olives and let stand for at least 15 minutes before serving.

MAKE AHEAD: The olives can be prepared up to 3 days ahead and refrigerated; warm gently before serving.

Tortellini and Spinach in Garlic Broth

Tortellini and Spinach in Garlic Broth

Don’t be tempted to cook the tortellini in the soup; they will soak up too much of the garlicky broth. Cook the pasta separately while the soup is simmering and stir them into the soup at the last moment.

Ingredients

  • 2 tablespoons olive oil
  • 5 cloves garlic, minced
  • 3 cups water
  • 3 cups homemade or canned low-sodium chicken broth
  • 1 1/2 teaspoons salt
  • 1 pound fresh or frozen cheese tortellini
  • 1 pound spinach, stems removed, leaves washed well (about 2 1/4 quarts)
  • Grated Parmesan, for garnish

Directions

In a large pot, heat the oil over moderately low heat. Add the garlic and cook, stirring, for 1 minute. Add the water, broth, and salt and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.

Meanwhile, in a large pot of boiling, salted water, cook the tortellini until just done, about 4 minutes for fresh or 12 minutes for frozen. Drain.

Add the spinach to the soup and cook until just wilted, about 1 minute. Stir in the tortellini. Serve the soup sprinkled with grated Parmesan and pass more of the grated cheese at the table.

Variations: Substitute one quart of shredded escarole for the spinach. Use meat-or cheese-filled ravioli instead of the tortellini.

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Garlic-Herb Vinaigrette

Ingredients

  • 1/2 cup red wine vinegar
  • 1 tablespoon Dijon mustard
  • 3 garlic cloves, minced
  • Generous pinch of sea salt and black pepper
  • 2 teaspoons dried Italian seasoning (basil, oregano, chives, and thyme)
  • 1 1/2 cups extra virgin olive oil
  • 8 oz. mixed greens

Directions

Combine all ingredients except olive oil in a jar. Stir well with a fork.

Add olive oil, cover tightly, and shake well until combined. You can also use a blender and drizzle the oil in slowly while it is running.

Serve over mixed greens.

Rustic Garlic Chicken

Garlic Chicken

Yes, three heads of garlic. They soften during cooking and take on a subtle sweetness.

Ingredients

  • 2 tablespoons olive oil
  • 1 chicken (about 3 to 3 1/2 pounds), cut into 8 pieces
  • 1 teaspoon salt
  • 1/4 teaspoon fresh-ground black pepper
  • 3 heads garlic, cloves peeled but left whole
  • 2 tablespoons flour
  • 1 cup dry white wine
  • 1 cup canned low-sodium chicken broth or homemade stock
  • 2 tablespoons butter
  • 2 tablespoons chopped fresh parsley

Directions

Heat the oven to 400°. In a Dutch oven, heat the oil over moderately high heat. Sprinkle the chicken with 1/2 teaspoon of salt and 1/4 teaspoon pepper. Saute the chicken until well browned, turning, about 8 minutes in all, and remove from the pot. Reduce the heat to moderate, add the garlic and sauté for 3 minutes. Sprinkle the flour over the garlic and stir until combined. Return the chicken to the pot, cover, and bake in the oven for 15 minutes.

Remove the pot from the oven and put it on a burner. Remove the chicken pieces from the pot and keep warm. Over moderately high heat, whisk in the wine and simmer for 1 minute. Whisk in the broth and the remaining 1/2 teaspoon salt and simmer until the sauce starts to thicken, about 3 minutes. Turn the heat off, whisk in the butter, and pour the sauce over the chicken. Sprinkle with the parsley.

Serve with mashed potatoes, egg noodles or rice.

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Gelato al Aglio Cioccolato

Ingredients

  • 1 cup whole milk
  • 1 cup heavy cream
  • 2 cloves garlic, unpeeled
  • 2 egg yolks
  • 1 whole egg
  • 3/4 cup sugar
  • 2 oz semisweet chocolate, chopped
  • 2 oz bittersweet chocolate, chopped

Directions

Chop the chocolate and place in a mixing bowl. Set aside.

Heat the milk and cream in a saucepan just to the point of boiling and add the garlic.  Remove the pan from the heat and steep, covered, for 15 minutes.  Remove the garlic, add the sugar to the milk mixture and reheat.

Whisk the egg and yolks until well-combined in a mixing bowl. Once the milk mixture is almost boiling, gradually whisk it into the eggs, constantly beating so that the eggs do not curdle. Pour the mixture back into the saucepan and gently return to a boil over low heat and cook until the custard thickens and coats the back of a spoon.

Remove the pan from the heat and pour the mixture over the chopped chocolate. Stir until the chocolate melts. Cover the bowl and refrigerate to cool completely before churning. Overnight is best. Freeze according to your ice cream maker’s instructions.


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10 Piece Chicken Nuggets with Large French Fries

$6 per serving

Family of Four Total Cost: $24

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Cheeseburger with Large Curly Fries

$4 per serving

Family of Four Total Cost: $16

Eating healthy should not be a privilege or reserved for people who can “afford” it. Fresh fruits and vegetables actually don’t cost more than burgers, fries and sodas. In fact, they’re often less expensive, so shopping for good, fresh produce shouldn’t be an impossible achievement. The family friendly, healthy dinner recipes below are full of nutrition, but they don’t skimp on taste. Plus, at less than $1 per serving, the recipes are easy on the wallet and the waistline. They are also easy to prepare.

Luckily, many of these pantry staple foods cost less than $2 per package. A 1-pound bag of brown rice, for example, sells for about $1.75 and cooks up into about 10 side dish servings — that’s just 18 cents a serving. Prices may vary slightly based on the store, location and time of year. If you have the items below stocked in your pantry and refigerator, you will be able to make delicious meals and save money.

Brown Rice

Great for side dishes, rice salads, casseroles, soups and stews.

What’s a serving? 1/4 cup dry, uncooked rice. Price per serving: 18 cents. A 1-pound bag costs about $1.75 and contains 10 servings.

Whole-Wheat or Multigrain Pasta

Great for hot and cold pasta dishes.

What’s a serving? 2 ounces of dried pasta which means you get about 8 servings in a one pound box or bag of dried pasta. Price per serving? About 24 cents. You can get a 16-ounce box or bag of store-brand dried pasta for about $1.69.

100% Whole-Wheat Bread

Great for hot and cold sandwiches, bread stuffing, bread pudding and breakfast.

What’s a serving? 2 slices, the amount you’d use to make a sandwich. Price per serving: About 18 cents. You can get a 22-ounce loaf of store-brand 100 % whole-wheat bread for about $1.99. (My store often has buy one, get one free.) Each loaf has about 22 slices or 11 servings of 2 slices each.

Old-Fashioned Oats

Great for hot or cold cereal, granola, crumb toppings for desserts and muffins.

What’s a serving? 1/2 cup dry oats. Price per serving: 13 cents. A 42-ounce container of store brand oats costs around $3.99 and each container has about 30 servings of dry oats.

Quinoa

Great for salads, side dishes, breakfast or in any recipe for rice.

$0.60 per ¼ cup serving, about $4 per box. It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Canned Tuna and Salmon

Great for sandwiches, fish cakes, casseroles, several types of salads and appetizers.

What’s a serving? A 6-ounce can is about 2 servings. Price per serving: About 70 cents for chunk white albacore in water. You can buy a 6-ounce can of solid white albacore in water for about $1.99 or a 6-ounce can of chunk white albacore in water for about $1.39. The best deal is usually with chunk light in water for 85 cents per 6-ounce can. For salmon $0.75 per serving or about $1.50 per can.

Jarred Marinara Sauce

Great for pasta dishes, pizza, casseroles, appetizers, Italian sandwiches and stews.

What’s a serving? 1/2 cup. Price per serving: About 28 cents. You can buy a 24 or 28-ounce jar or can of marinara or pasta sauce for $1.67. Watch for store sales.

Dried Lentils and Beans

Great for casseroles, salads, soups and stews and more. Lentils are the most user-friendly of the beans because they cook quickly without pre-soaking. Generally you just need to cover 1 cup of lentils with 3 cups of water or broth and boil for 3 minutes. Reduce heat and simmer for 25 minutes or until the lentils are tender.

What’s a serving? 1/4 cup dried lentils. Price per serving: 10 cents. You can buy a 16-ounce bag for $1.29. Each 16-ounce bag makes about 13 servings of lentils. That small bag of lentils is deceiving because the lentils are dried, but once cooked, you will see the value.

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Below is a list of fresh, nutritious foods that cost less than $1 per serving.

Chicken Breasts

$0.75 per 4 oz serving, about $2.99 per pound.  Forgo fast food on a budget — a small fresh chicken breast is cheaper and filled with healthy, lean protein. Grill, bake, use in salads or slice for a whole-wheat wrap with veggies.

Eggs and Store-Brand Egg Substitute

Great for: Making quick omelets or breakfast. You can also blend half egg substitute and half eggs to make scrambled eggs, quiches, frittatas or egg casseroles.

What’s a serving? 1/4 cup. Price per serving: 25 to 37 cents. You can buy a 16-ounce carton of refrigerated egg substitute for $1.99 to $2.99 and supermarkets eggs, ($0.19 per egg) for about $2 per dozen. Eggs are a quick, delicious and inexpensive protein.

Nonfat Greek Yogurt

Great for: A quick snack, parfaits made with fruit and granola, salad dressings and smoothies.

What’s a serving? Most individual servings come in 6 ounce or 8 ounce containers. You can save money by buying a larger container of Greek yogurt and then making your 6 or 8 ounce portion from it. Price per serving: individual servings can cost about 89 cents each and sometimes less when found on sale.

Low-Fat Milk

$0.25 cents per cup, about $4 per gallon. One calcium-filled glass can help keep teeth strong. Add a splash to a fruit smoothie or enjoy in a bowl of oatmeal or cereal.

Cottage Cheese

$0.88 per 1/2 cup serving, about $3.50 per 16 oz container. This mild cheese is surprisingly high in protein and tastes great in both sweet and savory dishes.Try it topped with sliced pineapple and berries for a sweet protein-packed treat.

Apples

$0.50 to $0.75 per apple (depending on variety) Full of vitamin C and cancer-fighting antioxidants. Snack with peanut butter or add thin slices to a sandwich.

Bananas

$0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch. Filled with fiber and potassium. Add to your cereal or vanilla ice cream!

Cantaloupe

$0.50 per ½ cup serving, about $2.50 to $3 per melon. Filled with antioxidants, cantaloupe is inexpensive and contains many servings.

Watermelon

$0.30 per 1 cup serving, $ 4 to $5 per melon and filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.

Pears

$0.85 each, about $1.75 per pound (depending on variety). White fleshy pears may help prevent strokes. They’re also full of fiber. Try the Bartlett, Bosc and Anjou varieties.

Oranges

$0.50 each, about $1 per pound (in family sized packages). Oranges aren’t just about their vitamin C. This citrus fruit is also filled with fiber, folate and potassium.

Garlic

$0.30 per bulb. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor or roast it in the oven for a sweeter flavor.

Onions

$0.18 each, about $0.59 per pound. Onions pack a surprising nutritious punch, including a hefty dose of antioxidants. Sautée and add to an omelet or add a sandwich for extra flavor.

Sweet Potatoes

$0.50 each, about $1 per pound  High levels of vitamin A and beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep skin silky smooth.

Winter Squash (acorn, butternut, etc.)

$0.50 per ½ cup serving, about $1.50 a pound. Squash is a versatile veggie filled with vitamins, fiber, and potassium. Delicious roasted.

Kale

$0.50 per cup (raw, chopped), about $2 per bunch. Kale contains vitamins A, C, and K, fiber, calcium, iron, and potassium.

Broccoli

$0.50 per ½ cup serving, $2 per bunch. Broccoli has high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

Beets

$0.35 each, about $1 per pound. Beets are packed with folate, fiber and vitamins, making them one of the best health bargains around. Roast or add to a salad.

Spinach

$0.50 per cup (raw), about $2 per bunch. These greens are nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or use to replace lettuce in your next salad.

Carrots

$0.50 each, about $2 per pound. Carrots provide a nutritious crunch along with vitamin A. They’re perfect for dipping into hummus and taste great roasted with other root veggies and a drizzle of olive oil.

Frozen Vegetables

Great for: Side dishes, casseroles and stews.

What’s a serving? 1 cup. Price per serving: around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. A bag of petite peas or a 10-ounce box of frozen chopped spinach will cost about $1.19. You will do even better when they are on sale, so stock up.

Dinner #1

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Kielbasa Apple Kabobs

Serves 4-6

Kielbasa are fully cooked smoked sausages traditionally made of pork, but also available made with beef, turkey or chicken. The cooking time is short for these as the sausage is already cooked. I like to serve this dish with sauerkraut, an inexpensive side dish, but you can also serve brown rice.

Ingredients

  • 10 wooden or metal skewers
  • 1 pound fully cooked kielbasa sausage
  • 1 large onion
  • 1 red apple, such as Braeburn or Gala, cored
  • 1 tart green apple, such as Granny Smith, cored
  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon salt

Directions

If using wooden skewers, soak them in water for 30 minutes before grilling.

Cut kielbasa, onion and apples into 2-inch pieces. Combine in a bowl with lemon juice, olive oil, black pepper and salt. Toss to coat.

Preheat grill to medium high. Thread sausage, onion and apple pieces on skewers, alternating them. Grill 3 to 5 minutes each side, until apples and onions are slightly blackened on the edges, yet still crisp inside, and the sausage is very hot.

Dinner #2

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Sweet Potato Shepherd’s Pie

You can use leftover chicken or turkey in place of the ground meat. Serve this meal with a cucumber salad.

Serves 6

Ingredients

Topping

  • 4 medium sweet potatoes (2 1/2 pounds total)
  • 1/4 cup nonfat milk
  • 1 1/2 teaspoons unsalted butter
  • 1/2 teaspoon salt
  • 1/8 teaspoon ground pepper

Filling

  • 8 ounces mushrooms, optional
  • 1 small onion
  • 3 cloves garlic
  • 1 1/2 pounds lean ground beef or turkey
  • 1 teaspoon dried thyme leaves
  • 1/4 cup all-purpose flour
  • 1 (15-ounce) can reduced-sodium chicken broth or beef broth
  • 3 tablespoons Worcestershire sauce
  • 1 cup frozen or canned green peas
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Directions

Preheat oven to 450 degrees F. Coat a 9-inch baking dish with cooking spray.

Scrub potatoes and pierce several times with a fork. Place in a baking pan and bake until soft, 45 minutes to 1 hour. Let cool while you make the filling.

While the sweet potatoes are baking, wash and slice mushrooms, if using. Peel onion and garlic. Dice onion. Mince garlic.

While the sweet potatoes are cooling, in a large skillet over medium-high, cook beef or turkey, mushrooms and onion, crumbling the meat with a spatula or wooden spoon as it cooks, until the meat is no longer pink, about 30 minutes.

In a colander, drain off liquid and the mixture return to the skillet. Add thyme and garlic and cook for 30 seconds. Sprinkle with flour and stir to coat. Add broth and Worcestershire sauce and bring to a simmer. Cook until mixture thickens, 2 to 3 minutes. Stir in peas, salt and pepper. Transfer to the prepared baking dish.

Peel the cooled sweet potatoes and place in a medium bowl. Add milk, butter, salt and pepper. Mash until smooth. Spread over the filling. Bake until hot and bubbling at the edges, 30 to 40 minutes. Let cool 10 minutes before serving

Tips:

  • Substitute another green vegetable for the peas, if you prefer—spinach, green beans or lima beans are all good options.
  • This dish reheats well, so consider making it over the weekend and reheating it on a busy weeknight. Prepare through Step 4, cover with foil and refrigerate for up to 3 days. Reheat, covered, at 350 degrees F until hot throughout.

Dinner #3

Food Styling by Catrine Kelty

Spinach Salad with Eggs

Serves 5-6

Ingredients

  • 6 cups fresh spinach
  • 3 large eggs
  • 1/3 cup dried cranberries or raisins
  • 2/3 cup Parmesan cheese, grated
  • 1/4 cup olive oil
  • 1 tablespoon vinegar (any type)
  • 1 tablespoon honey
  • 1/4 teaspoon salt

Directions

Wash and dry spinach. Remove stems. Tear leaves into bite-sized pieces.

Place eggs in a medium saucepan and cover with cold water by one inch. Bring to a boil. Cover and remove from heat right away. Let sit 12 minutes. Remove eggs and place in a bowl of ice cold water until cool. This will make it easier to peel the shells. Peel and chop eggs.

In a large bowl add spinach, eggs and dried cranberries. Sprinkle Parmesan cheese on top.

In a jar, add oil, vinegar, honey and salt. Cover tightly with lid. Shake well.

Just before serving, drizzle dressing over salad. Toss to coat spinach leaves.

Tips:

  • Make double the dressing. Keep in an airtight container in the refrigerator, up to 1 week. Use on other salads or to flavor sandwiches.
  • To save time, cook eggs in advance. Refrigerate until ready to use.
  • Make extra eggs, if you like. Use them for breakfast or to make egg salad.

lowcost5

Squash and Orzo

Serves 6

Ingredients

  • 1 large winter squash (such as butternut or acorn)
  • 2 teaspoons maple syrup
  • 1/4 teaspoon red pepper flakes
  • 1 cup whole wheat orzo pasta
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • Pinch ground black pepper
  • 1 tablespoon fresh rosemary
  • 1 cup grated Parmesan cheese

Directions

Preheat oven to 375°F.

Cut squash in half. Remove seeds. Chop rosemary.

Drizzle the maple syrup over the cut sides of each squash half. Sprinkle each with rosemary and red pepper flakes.

Cover a baking sheet with aluminum foil.

Place squash halves on the baking sheet. Roast until squash is tender and pierces easily with a fork, about 30–35 minutes. Remove from the oven. Keep squash loosely covered with foil.

Cook pasta al dente in boiling salted water. Drain in a fine mesh colander. Transfer to a medium bowl. Add olive oil, salt and pepper. Stir to coat well.

Cut each squash half into thirds. Remove skin from the squash and cut squash into cubes. Place over the pasta and sprinkle with Parmesan cheese.

Tips:

  • Orzo and squash reheat well without losing flavor or quality. Cook the entire meal the night before. Refrigerate until ready to serve the next day.
  • For faster cooking, cook squash halves in the microwave. Heat for 7 minutes on high or until squash is tender and pierces easily with a fork.

Dinner #4

lowcost6

Chicken Burger and Fries

Serve with a salad.

Serves 4

Ingredients

  • 1/4 small bell pepper
  • 1/4 small red onion
  • 1 pound lean ground chicken or turkey
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil
  • 1/4 cup water
  • 4 whole wheat burger buns
  • Lettuce and tomato slices

Directions

Finely chop bell pepper and onion.

In a medium bowl, combine bell pepper, onion, ground meat, garlic powder, onion powder, salt and pepper.

Divide mixture into 4 pieces. Form pieces into patties about 4 inches across.

In a large skillet over medium heat, heat oil. Add burgers. Cook until browned on both sides, about 5 minutes per side. Add water to the pan. Cover and cook until the burgers reach 165ºF, about 10 minutes more.

Serve on whole wheat buns with lettuce, tomato, onion and condiments of choice.

lowcost7

Sweet Potato Fries

Serves 6

Ingredients

  • 4 medium sweet potatoes
  • 1½ teaspoons paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon cayenne pepper
  • 1 tablespoon olive oil
  • Non-stick cooking spray

Directions

Preheat oven to 450°F. Line a baking pan with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the pan.

Scrub sweet potatoes. Pat dry with a paper or kitchen towel.

Leaving the skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide.

In a large bowl, mix paprika, salt, ground black pepper and cayenne pepper. Add oil. Blend with a fork until there are no lumps.

Add sweet potato strips to the bowl. Toss until they are coated on all sides.

Place sweet potatoes in a single layer on the baking pan. For the crispest fries, be sure sweet potatoes do not lie on top of each other.

Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are crispy and tender.

Dinner #5

lowcost8

Crunchy Oven Fried Fish Fillets

Ingredients

  • 1/4 cup all-purpose flour
  • 1/4 teaspoon each salt and pepper
  • 2 egg whites or 1/3 cup refrigerated egg substitute
  • 1/4 teaspoon seafood seasoning
  • 1 pound tilapia, catfish or pollock fish fillets
  • 1/4 cup dried Italian seasoned bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon dried basil or oregano, crushed

Directions

Preheat oven to 450 degrees F.

Stir flour, seafood seasoning, salt and pepper together in a shallow dish and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Spray a shallow baking dish with olive oil cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until the fish is crispy and flakes easily with a folk.

lowcost9

Bow Tie Pasta with Zucchini Sauce

Serves 6

Ingredients

  • 2 cups whole wheat bow tie pasta
  • 1 small clove garlic
  • 2 medium zucchini
  • 1 tablespoon olive oil
  • 1/2 cup Parmesan cheese, grated
  • 1/4 teaspoon each salt and ground black pepper

Directions

Cook pasta al dente in boiling salted water. Prepare zucchini sauce while pasta is cooking.

Peel and mince garlic and grate zucchini.

Heat oil in a large skillet over medium heat. Add zucchini, salt, pepper and minced garlic. Cook until mixture softens and zucchini yields some liquid, about 5 minutes.

Drain pasta, reserving ½ cup of pasta cooking liquid. Add 2 teaspoons cooking liquid to the zucchini mixture. Add drained pasta. Stir, coating pasta evenly with the sauce. Add more pasta water if needed.

Transfer pasta to large bowl for serving. Sprinkle with grated Parmesan and toss to combine.


watermelon7
One of the most common ways that Italians show their pride is by wearing or displaying the national colors (red, white and green). National pride might also explain why the similarly colored watermelon is so popular in Italy and why it’s not uncommon to see street vendors selling wedges of watermelon during summer festivals and other celebrations.

Watermelon also plays a key role in many Italian holidays. During the Assumption Day celebrations – a major religious holiday observed throughout Italy – a watermelon feast is held in Venice to help “keep community ties.” In the Italian city of Villa Lagarina, legend has it that when a truckload of watermelon arrived in the 1920s, the townsfolk were astonished by the look of the fruit and placed the bounty in the fountain at the center of town. The tradition continues to this day with the “watermelon fountain” being filled each year during the three-day celebration.

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Watermelons are about 93% water, the highest water content of all fruits. They are also rich in potassium, one of the elements the body loses through sweating, as well as vitamins A and C. Watermelon’s sweetness is due in large part to some of the aromatic compounds it contains, yet they are low in calories. Watermelons originated in Tropical Africa and are in the same family that also includes cantaloupes, cucumbers, squash and zucchini. They were first cultivated by the Egyptians thousands of years ago and arrived in Europe in the 1200s with the returning Crusaders.

watermelon2

People quickly realized the value of this fruit during the summer months and, as they became known amongst the country folk, they picked up local names: Anguria in much of Northern Italy, Cocomero in Tuscany and Melone D’Acqua (water melon) in parts of the south, especially around Naples. Their popularity continues and the annual Italian watermelon crop is between 550 and 600,000 metric tons, which translates to about 100 million watermelons. They first appear in the Italian markets in May and the season lasts until the beginning of September.

watermelon1

Growing watermelons can be complicated. Not only because there are three basic types: normal, hybrid and seedless but each type needs a different culture. Watermelons need healthy, warm soil. Once the seeds are pollinated and there is sufficient heat, a watermelon will mature in about four months. Another important consideration is the fact that watermelon vines appreciate sufficient water, but overwatering can be a problem if the vines are not grown on fast draining sandy soils. Probably the single most common modern cultural practice in watermelon culture is the use of black plastic to cover the raised beds on which the melon plants are planted. The black plastic heats up the soil and this is quite beneficial. Watermelon fruits produced on black plastic will usually produce earlier and more quickly and with sweeter fruits.

watermelon5

In Italy, many growers now grow watermelons in polytunnels – a tunnel made of polyethylene, usually semi-circular, square or elongated in shape. The tunnels significantly improve the speed of growth and sweetness of the fruits, as well as protecting the fruits from physical damage. Growers who use polytunnels are almost obligated to hand-pollinate, just because attracting enough bees inside the tunnels is a difficult task.

Watermelon6

Italian Watermelon Ice

Makes about 5 cups

Ingredients

  • 1/3 cup water
  • 1/2 cup sugar
  • 3-pound piece chilled watermelon
  • 1 tablespoon fresh lemon juice

Directions

In a small saucepan simmer the water with the sugar, stirring until the sugar is dissolved. Transfer the syrup to a bowl set in a larger bowl of ice and cold water and stir occasionally until the syrup until cold.

Discard the rind from watermelon and cut the fruit into 1-inch chunks. In a blender purée the watermelon chunks, syrup and lemon juice. Pour the mixture through a fine sieve into a 9-inch square metal baking pan, pressing hard on the solids in the sieve. Freeze the mixture, covered, until frozen, about 6 to 8 hours. The mixture can be left in the freezer for 2 days. Just before serving, scrape the watermelon ice with a fork to lighten texture and break up ice crystals. Serve in the traditional paper cups.

watermelon3

Watermelon Smoothie

2 servings

Ingredients

  • 2 cups watermelon cubes
  • 1 cup vanilla frozen yogurt
  • 2 pinches ground cardamom

Directions

Combine the ingredients in a blender and purée. Serve immediately.

watermelon4

Watermelon Salad with Hot Pepper and Basil

Ingredients

Makes 4 cups

  • 2 cups watermelon chunks
  • 3/4 cup minced red onion
  • 1/2 cup seedless grapes, quartered
  • 1 green bell pepper, finely chopped
  • 2 teaspoons minced hot chili peppers
  • 3 tablespoons lime juice
  • 1 tablespoon extra virgin olive oil
  • 3 tablespoons thinly sliced fresh basil
  • Salt and pepper to taste

Directions

Combine all the ingredients in a bowl and toss well. Allow the flavors to blend before serving.

watermelon8

Grilled Chicken Topped with Watermelon Salad

Ingredients

  • 4 medium-sized chicken breasts
  • 1/2 small watermelon, cut into large cubes
  • 2 cloves garlic, peeled and sliced
  • 1 small onion, diced fine
  • 1 pinch paprika
  • 1 pinch cumin
  • 1 Lemon, zested
  • 4 tomatoes, diced into large pieces
  • 1/2 cup olives, pitted and chopped
  • 4 roasted red peppers, thinly sliced
  • Half of a small eggplant, peeled and sliced
  • 10 sun-dried tomatoes, sliced in half
  • 1 tablespoon olive oil, plus more for the grill
  • 1/2 cup parsley leaves, chopped
  • 1 cup feta cheese, broken into bite-sized pieces
  • Salt and pepper to taste

Directions

Heat an outdoor or indoor grill. Brush with olive oil. Brush the chicken and eggplant slices with olive oil and season with salt and pepper. Cook chicken on each side for 5-6 minutes, or until cooked to 165 degrees F. Remove chicken to a clean plate to cool. Cook the eggplant about 2 minutes on each side, remove to a cutting board and cut into small dice.

Heat a small skillet over medium heat and add the 1 tablespoon olive oil, garlic and onion. Sauté for 1-2 minutes, then add the diced eggplant, paprika, cumin and lemon zest. Cook for another minute.

Remove to a large bowl and add the fresh tomatoes, olives, roasted red peppers and sun-dried tomatoes and mix gently. Stir in the parsley leaves, watermelon and feta.

Cut chicken breast into thin slices and place on individual plates. Evenly divide the tomato watermelon salad between the plates.

watermelon9

Grilled Tuna with Watermelon Salsa

2 servings

Ingredients

  • Two 5 ounce fresh or frozen tuna steaks, cut 3/4- to 1-inch thick
  • 1/4 teaspoon ground oregano
  • 1/2 teaspoon finely shredded lime peel
  • 2 tablespoons lime juice
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon salt
  • 3/4 cup chopped seeded watermelon
  • 1/2 cup chopped yellow or orange sweet bell pepper
  • 1 green onion, thinly sliced
  • 2 teaspoons snipped fresh mint
  • Lime wedges (optional)

Directions

Rinse fish; pat dry with paper towels. Place fish in a large resealable plastic bag set in a shallow dish. Set aside.

In a small bowl, mix together the ground oregano, the lime peel, lime juice, olive oil, 1/8 teaspoon of the crushed red pepper and the salt. Pour over the fish in the bag; turn to coat fish. Seal bag. Marinate in the refrigerator for 30 to 60 minutes, turning bag occasionally.

For the salsa:

In a small bowl, combine the chopped watermelon, bell pepper, green onion, mint and the remaining 1/8 teaspoon crushed red pepper. Set aside.

Drain fish, discarding marinade.

For a charcoal grill, grill fish on the greased rack of an uncovered grill directly over medium coals for 6 to 10 minutes or until fish flakes easily when tested with a fork, gently turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on the greased grill rack over  direct heat. Cover and grill as above.)

Serve fish topped with watermelon mixture. If desired, serve with lime wedges.


whatsfordinner

Things that are fun in the summertime: going to outdoor concerts, attending fairs and festivals, walking in the park and relaxing at the pool. Something that’s not fun in the summertime: spending time cooking, especially in front of a hot stove. Here are a week’s worth of healthy recipes you can make for dinner pretty quickly.

Monday

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Farmers’ Market Pasta Salad

8 to 10 servings

Ingredients

  • 2 cups halved cherry tomatoes
  • 2 small zucchini, thinly sliced into half moons
  • 1 small red bell pepper, cut into thin strips
  • 1 cup fresh corn kernels
  • 1 cup diced firm, ripe fresh peaches (about 2 medium)
  • 1/2 cup thinly sliced green onions
  • Parmesan Vinaigrette, recipe below
  • 6-oz penne pasta
  • 2 cups shredded cooked chicken (about 10 oz.)
  • 1/3 cup torn fresh basil
  • 1/3 cup torn fresh Italian parsley

Directions

Toss together the first 6 ingredients and half of the dressing in a large bowl and let stand 10 minutes.

Meanwhile, prepare pasta according to package directions.

Add hot the cooked pasta, chicken and basil to the vegetable mixture; toss gently to coat. Season with salt and pepper to taste.

Transfer to a serving platter and top with parsley. Drizzle with additional vinaigrette.

Parmesan Vinaigrette

Makes about 1 cup

Ingredients

  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup olive oil
  • 2 teaspoons lemon zest
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon table salt
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped fresh Italian parsley

Directions

Process Parmesan cheese, olive oil, lemon zest, lemon juice, balsamic vinegar, garlic, pepper and salt in a blender or food processor until smooth. Add basil and cilantro; pulse 5 or 6 times or just until blended.

whatsfordinner9

Carrot Spice Muffins

Make these when you have time and store them in the freezer for when you need them.

Dry ingredients:

  • 1 cup white whole wheat flour
  • 3/4 cup unbleached all-purpose flour
  • 1/4 cup brown sugar
  • 1 tablespoon ground flax seed
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 3/4 teaspoon ginger
  • 1/8 teaspoon cloves
  • 1/2 teaspoon salt

Wet ingredients:

  • 1/3 cup agave nectar
  • 1/3 cup unsweetened applesauce
  • 1/2 cup low fat yogurt
  • 1/4 cup water
  • 1 teaspoon vanilla
  • 1 1/2 cups shredded carrots (about 3)

Directions

Preheat oven to 400 degrees F. Spray a 12 cup muffin pan with non-stick spray or use muffin liners.

Mix together all the dry ingredients in a large bowl. In a small bowl, combine the liquid ingredients. Add the liquid to the dry and mix just long enough to combine.

Add the carrots and stir to combine.

Spoon the batter into the muffin cups–it will be very thick. Bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Tuesday

whatsfordinner1

Salmon Cucumber Boats

Serves: 2

Ingredients

  • 6 oz canned pink salmon, drained or leftover cooked fresh salmon
  • 2 tablespoons capers, rinsed
  • 2 teaspoons Dijon mustard
  • 4 tablespoons plain low-fat Greek yogurt
  • 1/4 teaspoon each salt and pepper
  • Pinch cayenne pepper
  • 2 cucumbers, peeled

Directions

Combine the first six ingredients. Halve cucumbers lengthwise, remove seeds in each half and stuff with salmon mixture. Chill.

Salad with Tangerines

Ingredients

  • 4 cups fresh lettuce or spinach, torn into bite size pieces (about 1/2 pound)
  • 1 seedless tangerine, peeled, pith removed and sectioned
  • 1/2 cup toasted nuts, coarsely chopped

Dressing

  • 2 tablespoons sherry vinegar
  • 1/4 cup olive oil
  • 1/8 teaspoon freshly grated nutmeg
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt

Directions

In a large bowl, combine lettuce, tangerines and nuts.

In a medium bowl, whisk together dressing ingredients until well combined. Toss with salad mixture and serve.

Wednesday

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Chilled Tomato Soup with Melon

  • 2 1/2 pounds fresh tomatoes, coarsely chopped
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 6 basil leaves
  • 2 garlic cloves, minced
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon sugar
  • Salt and freshly ground pepper
  • 1/4 of small melon, such as cantaloupe or honeydew, plus a wedge of seedless watermelon
  • 1/4 cup chopped seedless cucumber, optional
  • Basil pesto, thinned with a little water for garnish

Directions

In a medium saucepan, combine the tomatoes with the olive oil, basil, garlic, vinegar and sugar. Season with salt and pepper.

Cook over low heat until hot but not boiling, about 10 minutes.

Pass the soup through the fine disk of a food mill into a medium bowl to remove the tomato seeds and skin.

Cover the bowl and chill the soup in the refrigerator overnight or quick-chill it by setting the bowl in a larger bowl of ice water.

Cut the melons into 1/2-inch dice. Pour the soup into bowls. Garnish with the melon, cucumber, if using and drizzle with the thinned basil pesto sauce and serve.

MAKE AHEAD The tomato soup can be refrigerated for 1 day without the garnishes.

whatsfordinner8

Grilled Shrimp Pita

4 servings

Ingredients

  • 1 pound large shrimp (16-20 per pound), peeled and deveined
  • 6 tablespoons fresh lemon juice, divided
  • 2 teaspoons olive oil, divided, plus additional for brushing grill
  • 3 tablespoons chopped fresh dill, divided
  • 1 tablespoon chopped fresh oregano
  • 3/4 cup plain low-fat Greek yogurt, divided
  • 2 garlic cloves, minced and divided
  • 2 cucumbers (about 1 pound), peeled
  • Black pepper, to taste
  • 1 pint cherry tomatoes (about 1/2 pound)
  • 1 small red onion, cut crosswise into 1/3-inch-thick rings
  • 4 whole-grain flat breads (pita)
  • 8 small romaine leaves

Directions

Preheat  an outdoor or indoor grill.

Rinse shrimp and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp and toss to combine. Marinate, stirring occasionally, 10 minutes.

To make cucumber sauce: Stir together 1/4 cup of the yogurt, half of the garlic, 2 tablespoons lemon juice and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.

To make yogurt sauce: Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill and remaining garlic in a small serving bowl. Season with pepper, to taste.

Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl.

Grill shrimp, tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan or basket, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened and onion is golden and tender. Transfer to a plate; cover and keep warm.

Grill flat bread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions tomatoes, and romaine, if desired. Top with yogurt sauce.

Thursday

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Rib-Eye Steak with Pistachio Butter and Asparagus

Serves 2

Ingredients

  • 2 tablespoons shelled, roasted unsalted pistachios*
  • 1/2 cup arugula, packed
  • 2 tablespoons butter, softened
  • 1 boneless rib-eye steak ( about 8 oz)
  • 1/2 pound asparagus, trimmed
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher salt
  • 3/4 teaspoon black pepper

Directions

Process pistachios and arugula in a food processor until minced. Add butter and blend until smooth, scraping down the inside of the bowl as needed. Transfer to a small container and chill.

Heat a charcoal or wood-fired grill to high (450°F to 550°F; you can hold your hand 5 inches the above cooking grate only 2 to 4 seconds).

Coat steaks and asparagus with oil and season with salt and pepper. Grill steaks, turning once, until done the way you like it: medium rare or medium.

Grill asparagus in the last few minutes, turning once, until tender-crisp.

Transfer the steak to a cutting board, dollop steaks with butter and tent with foil. Let rest 5 minutes. Slice steak and serve with asparagus.

Make ahead: Chilled Pistachio butter will keepup to 1 week.

*If you can’t find unsalted pistachios, use unsalted butter to balance the salty nuts.

whatsfordinner5

Fresh Grape Tomato Salad

Serves 2

Ingredients

  • 2 cups halved grape tomatoes
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • Salt to taste
  • Romaine leaves, optional

Directions

Mix tomatoes, olive oil, vinegar and garlic powder together in a bowl. Crumble oregano between your fingers to release the flavor and add to the tomatoes; stir to coat. Season with salt. Let flavors marinate before serving, 5 minutes or up to an hour. Serve over a romaine leaf, if desired.

Friday

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Halibut Kebabs with Grilled Bread and Pancetta

Serves 4

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 tablespoon coarsely chopped fresh rosemary
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 1/2 pounds boned and skinned halibut, cut into 2-in. chunks or firm white fish available in your area (such as grouper, swordfish, cod, etc.)
  • 4 cups 1 1/2-in. cubes crusty Italian bread, such as ciabatta
  • 3 ounces pancetta, sliced paper-thin
  • Four – 10 inch metal skewers

Directions

Heat an outdoor grill to medium (350°F to 450°F).

Meanwhile, in a large bowl, combine olive oil, rosemary, salt and pepper.

Add halibut and bread. Toss to coat, then set aside for 5 minutes.

Skewer an end of 1 pancetta strip, then alternate fish and bread cubes on a metal skewer weaving pancetta between them. Repeat 3 times.

Grill kebabs, turning frequently, until fish is cooked through and the bread is slightly charred in places, about 6 minutes. Remove to a serving plate and cover with foil.

Don’t turn off the grill - you will need it to grill some of the ingredients for the salad below.

whatsfordinner7

Grilled Peach-and-Avocado Salad

Ingredients

Dressing

  • 1 large peach, peeled and chopped
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons Champagne vinegar or white vinegar
  • 1/2 teaspoon honey
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper

Salad

  • 2 large peaches, peeled, pitted and halved
  • 1 firm avocado, peeled and quartered
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste
  • 4 cups loosely packed arugula
  • 1/3 cup freshly grated Parmesan

Directions

Dressing

Process 1 large peach, peeled and chopped; 6 tablespoons olive oil; vinegar and honey in a blender until smooth. Add 1/4 teaspoon kosher salt and 1/8 teaspoon freshly ground pepper.

Salad

Gently toss 2 large peaches, peeled and halved and avocado in 1 tablespoon olive  oil and salt and pepper to taste.

Grill, covered with the grill lid, 2 minutes on each side or until charred. Slice and serve over arugula. Top with peach vinaigrette and cheese.


healthyfat

Research shows that not all fats are created equal in terms of their health effects. For heart health, you should get the majority of your fat from monounsaturated fat and polyunsaturated fat (especially the omega-3 kind), consume less saturated fat and strictly limit trans fat because it tends to raise blood cholesterol levels. In fact, manufactured trans fat is the worst fat for your heart and, yet, it is still out there in some packaged foods.

Monounsaturated Fat – Extra Virgin Olive Oil

Olive oil is one of the richest sources of monounsaturated fat, which has long been known to help improve cholesterol levels and prevent cardiovascular disease. But that’s not all. Olive oil is also rich in antioxidants and other phytonutrients that may help fight inflammation, high blood pressure and cancer.

Look for extra virgin olive oil, which, unlike other olive oils, has not undergone refinement that strips the oil of some flavor, phytonutrients and other beneficial compounds. Compare “best by” dates on oils and choose the furthest date, which suggests it’s fresher and more likely to contain higher levels of antioxidants. Olive oil can be used in low to moderate heat cooking; it’s generally stable up to 410 degrees Fahrenheit. It’s also perfect for dipping, salad dressing and sauces.

Monounsaturated Fat – Avocado

Similar to olive oil, more than 70 percent of the fats in avocado oil are monounsaturated, plus it naturally contains beneficial antioxidants, including lutein, that is important for eye health. You’ll get the best flavor, aroma and nutrition in unrefined, cold-pressed extra virgin avocado oil, which is mechanically rather than chemically extracted. Extra virgin avocado oil can take the heat a little better than olive oil, tolerating temperatures up to 475 degrees Fahrenheit, although this may vary a bit with the variety of avocado used. Avocado oil’s buttery, nutty flavor is also perfect when drizzled on steamed vegetables or grilled asparagus. Fresh avocado slices are good on sandwiches in place of mayonnaise.

Monounsaturated Fat – Tree Nuts

Most tree nuts—including macadamia nuts, hazelnuts, pecans, almonds and pistachios—contain more heart-healthy monounsaturated fat than any other type of fat. Plus, studies suggest eating nuts regularly may help reduce the risk of major diseases, including heart disease and type 2 diabetes, as well as boost longevity.

Try a variety of whole, raw, dry-roasted nuts, natural tree-nut butters and nut oils. Some nut oils and nut butters, such as almond, are easier to find and are less expensive than others, such as macadamia and pecan. Delicate nut oils are less heat-stable than other oils. Unrefined nut oils are best used in salad dressings and dips, drizzled over roasted vegetables or tossed with whole grain pasta and herbs.

Omega-3 Polyunsaturated Fat – Oily Fish

Fish oils are rich in omega-3 fats known as EPA and DHA, which have anti-inflammatory and heart-health benefits. Research is not clear, however, on whether supplements can provide all of the benefits of eating fish regularly. Buy oily seafood that is rich in omega-3s but low in mercury, such as salmon, Arctic char, Atlantic mackerel, sardines, Pacific oysters and halibut, herring, mussels and anchovies. In general, aim for at least two 4-ounce servings of oily fish per week (which equates to about 500 milligrams of EPA and DHA daily).

healthyfat3

Italian Salad

Ingredients

  • 1 garlic clove, smashed
  • Salt
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • Freshly ground pepper
  • 1 large head romaine lettuce, chopped
  • 1 small head of radicchio—halved, cored and coarsely chopped
  • 1 tender celery rib, thinly sliced
  • 1/2 small red onion, thinly sliced
  • 1/2 cup cherry tomatoes
  • 1/4 cup pitted green olives, preferably Sicilian
  • 8 peperoncini
  • 2 ounces Parmigiano-Reggiano cheese, shaved (1 cup)

Directions

In a large salad bowl, mash the garlic to a paste with a generous pinch of salt. Whisk in the vinegar and oregano, then whisk in the olive oil. Season with pepper. Add all of the remaining ingredients and toss well. Serve.

healthyfat4

Italian Guacamole

Ingredients

  • 4 ripe, fresh California or Florida (large) avocados, seeded and peeled*
  • 1 tablespoon white wine vinegar
  • 2 tablespoons shredded fresh basil leaves
  • 1/3 cup grated Parmesan cheese
  • 1/4 cup sun-dried tomatoes packed in oil, drained and chopped
  • 1/4 cup toasted pine nuts
  • 1 teaspoon salt

Directions

Coarsely mash (DO NOT PUREE) avocados.
Stir in vinegar.
Fold in remaining ingredients.

Serving Suggestions:

Serve with crispy bread sticks or crostini.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller size avocados, adjust the quantity accordingly.

Guacamole is best made as close to serving time as possible. For short-term storage, seal in an airtight container with a piece of plastic wrap against the surface of the guacamole.

healthyfat1
Fettuccine with Sardines

Serve with a salad of bitter greens tossed with Italian vinaigrette and a glass of Pinot Grigio.

4 servings

Ingredients

  • 8 ounces fettuccine (whole wheat works well in this recipe)
  • 4 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic, minced
  • 1 cup fresh breadcrumbs
  • 2 tablespoons lemon juice
  • 2 tablespoons tomato paste
  • 1 teaspoon freshly ground pepper
  • 1/2 teaspoon salt
  • Two 4 ounce cans boneless, skinless sardines, flaked
  • 1/2 cup chopped fresh parsley
  • 1/4 cup finely shredded Parmesan cheese

Directions

Bring a large pot of water to a boil. Cook pasta al dente, about 8 minutes. Drain.

Meanwhile, heat 2 tablespoons oil in a small nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant and sizzling but not brown, about 20 seconds. Transfer the garlic and oil to a large serving bowl.

Heat the remaining 2 tablespoons oil in the pan over medium heat. Add breadcrumbs and cook, stirring, until crispy and golden brown, 5 to 6 minutes. Stir in Parmesan cheese and transfer to a plate.

Whisk lemon juice, tomato paste, pepper and salt into the garlic oil in the serving bowl. Add the pasta to the bowl along with sardines and parsley. Gently stir to combine.

Sprinkled the breadcrumbs on top and serve.

healthyfat2

Nut-Crusted Fish with Summer Vegetables

Ingredients

  • 1 1/4 pounds fresh salmon or any omega 3 fatty fish, about 1/2 inch thick
  • Nonstick cooking spray
  • 1/2 cup yellow cornmeal
  • 1/3 cup finely chopped walnuts, pecans or nuts of choice
  • 1/2 teaspoon salt
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon cayenne pepper
  • 1 egg
  • 1 tablespoon water
  • 2 small red and/or orange bell peppers, seeded and cut into 1-inch-wide strips
  • 1 large zucchini, bias-sliced 1/2 inch thick
  • 1 large yellow summer squash, bias-sliced 1/2 inch thick
  • 1 tablespoon olive oil
  • 1/4 teaspoon seasoned salt
  • Lemon wedges

Directions

Preheat oven to 425 degrees F.

Rinse fish; pat dry with paper towels. Cut fish into 4 pieces; set aside.

Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.

In a shallow dish, stir together cornmeal, nuts and salt.

In another dish, stir together flour and cayenne.

In a small bowl, stir together flour and cayenne.

In a small bowl, whisk egg and water.

Dip each piece of fish into the flour mixture, shaking off any excess. Dip fish into egg mixture, then into the nut mixture to coat. Place in the prepared pan.

In a large bowl, combine peppers, zucchini and squash. Add oil and seasoned salt; toss to coat. Arrange vegetables next to the fish, overlapping as needed to fit.

Bake, uncovered, for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are crisp-tender. Serve with lemon wedges. Makes 4 servings.

healthyfat5

Italian Pesto alla Trapanese

Ingredients

  • 1 cup almonds, blanched
  • 6 cloves garlic
  • 1/2 cup parsley leaves
  • 1 cup basil leaves
  • 3/4 cup extra virgin olive oil
  • 1 ½ pounds (about 4-5) red plum tomatoes, peeled, seeded, chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

Grind almonds, garlic and herbs in the food processor. Add the oil, gradually. Transfer to a bowl and fold in the tomatoes, then season to taste with salt and pepper.

Serve over whole wheat pasta, grilled meat or fish.


tomatoseason

A single plant can produce over a dozen tomatoes, which means you can give a basket to the neighbors and still include almost every meal with this nutrient-rich fruit. Serve them in pasta, pizza, vinaigrettes and even desserts. Paired with the right spices, tomatoes can be sweet, tangy or tart.

Sometimes the best way to enjoy fresh produce is to free it from heavy sauces or other flavor-masking extras. Serve a Mediterranean-inspired stuffed tomato with feta, olives and a little basil. It’s a great complement to any grilled entrée or add a little chopped chicken to the mix and serve on its own. Use sturdy, ripe tomatoes for optimal flavor and presentation.

When the temperature climbs, dinner cravings often tend toward light and simple. Make a pasta dish that’s packed with the freshest of ingredients, including fresh mozzarella, garlic, basil and, of course, tomatoes. A little olive oil adds flavor that rounds out the simple sauce.

Fresh tomato salsas, chutneys and dressings add color and flavor to almost any meat. Try it with grilled sea bass for a refreshing summer dish. A warm vinaigrette dressing pairs well with fluffy couscous, so make extra to use on other main dishes.

Update pizza night by replacing the standard jarred tomato sauce with a homemade basil pesto sauce. Top a store-bought pizza dough with the pesto, then layer on chopped tomatoes, garlic, provolone and a few sprinkles of basil and bake for a quick homemade pizza.

Looking for some new ideas on how to use tomatoes? Have you thought of these?

tomatoseason1

Roasted Tomato Soup with Shrimp

6 servings

Ingredients

  • 8 medium ripe tomatoes, quartered and seeded (about 2 1/2 pounds total)
  • 1 medium red bell pepper, quartered and seeded
  • 1 medium red onion, cut in wedges
  • 2 cloves garlic, peeled
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup torn crusty country bread
  • 2 tablespoons red wine vinegar
  • 1 tablespoon snipped fresh basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4-1/2 cup water (optional)
  • 12 ounces peeled and deveined cooked shrimp, chilled
  • 1 tablespoon extra-virgin olive oil
  • Snipped fresh Italian (flat-leaf) parsley

Directions

Preheat oven to 375 degrees F.

Arrange tomatoes, cut sides up, sweet pepper quarters, onion wedges and garlic between two 15x10x1 inch baking pans. Drizzle with 2 tablespoons olive oil.

Roast 30 minutes or until tomatoes are soft and vegetables are lightly browned on edges.

Place roasted vegetables and any pan juices in a large food processor. Add bread. Cover and process until smooth. Transfer to a large serving bowl.

Stir in vinegar, basil, salt and pepper. If desired, add 1/4 to 1/2 cup water to make a thinner consistency. Cover; chill at last 4 hours or up to 24 hours.

Spoon soup in bowls. Top with shrimp. Drizzle with 1 tablespoon olive oil and, if desired, sprinkle with parsley.

tomatoseason2

Chicken-Stuffed Tomatoes

4 servings

Ingredients

  • 2 pounds cooked chicken breast
  • 1 cup fresh spinach leaves, coarsely chopped
  • 2 green onions, thinly sliced
  • 1/4 cup snipped fresh basil
  • 2 tablespoons white balsamic vinegar or regular balsamic vinegar
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 large tomatoes (8 to 10 ounces each)
  • 2 thin slices firm-texture whole wheat bread, toasted and cut into small cubes
  • 2 tablespoons shredded Parmesan cheese

Directions

Chop enough meat to measure 2 cups; save the remaining chicken for another use.

In a medium bowl, combine the 2 cups chicken, the spinach, green onions, basil, vinegar, oil and garlic. Toss to evenly coat.

Cut a 1/4 inch-thick slice from the stem end of each tomato. Using a spoon, carefully scoop out the tomato pulp, leaving a 1/4- to 1/2-inch-thick shell.

Place shells, open sides up, on a serving plate. Discard tomato seeds. Chop enough of the tomato pulp to measure 1/2 cup; reserve remaining pulp for another use.

Stir the 1/2 cup tomato pulp into the chicken mixture.

Divide chicken mixture among tomato shells. Top with bread cubes and cheese.

tomatoseason3

Pork Chops in Herbed Tomato Sauce

6 servings

Ingredients

  • 6 pork rib chops, cut 1 inch thick
  • 2 tablespoons olive oil
  • 1 cup minced yellow onions
  • 1 tablespoon flour
  • 1 pound ripe tomatoes, seeded and chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon dried thyme
  • 1 large clove mashed garlic
  • 1 cup dry white wine
  • 1/2 cup beef stock
  • 2 tablespoons tomato paste
  • 2 tablespoons fresh chopped Italian parsley

Directions

Preheat the oven to 325 degrees F.

Dry the pork chops on paper towels. Heat the oil in a heavy, 10-12 inch oven-proof skillet with a cover.

Brown the chops, 2 or 3 at a time, on each side for 3 to 4 minutes. As they are browned, transfer them to a side dish.

Add the onions, cover and cook slowly for 10 minutes. Mix in the flour and stir over low heat for 2 minutes more. Stir in the tomatoes and the next four ingredients.

Cover and cook slowly for 5 minutes. Stir in the wine and beef stock and simmer for 10 minutes. Stir in the tomato paste. Return the pork chops to the pan and push them into the sauce.

Cover the pan and bring to simmer on top of the stove, then set the pan in the lower third of the preheated oven. Bake for 25 to 30 minutes or until the chops are done.

Arrange the chops on a serving platter and pour the sauce over the chops. Sprinkle with parsley and serve.

tomatoseason4

Tomato-Artichoke Focaccia

Ingredients

  • 3 1/2 – 4 cups all-purpose flour
  • 1 package active dry yeast
  • 1 teaspoon salt
  • 1 1/4 cups warm water (120 degrees F to 130 degrees F)
  • 2 tablespoons olive oil
  • 1/4 cup cornmeal
  • Nonstick olive oil cooking spray
  • 1 1/4 pounds plum (Roma) tomatoes, thinly sliced
  • 10-ounce package frozen artichoke hearts, defrosted and sliced
  • 1 tablespoon olive oil
  • 1 tablespoon snipped fresh rosemary
  • 1 small red onion, very thinly sliced and separated into rings
  • 4 cloves garlic, cut into thin slivers

Directions

In a large bowl, combine 1-1/2 cups of the flour, the yeast and salt. Add the warm water and the 2 tablespoons olive oil. Beat with an electric mixer on low to medium speed for 30 seconds, scraping side of bowl constantly. Beat on high-speed for 3 minutes. Using a wooden spoon, stir in cornmeal and 2 cups of the remaining flour.

You can also use the dough hook on the electric mixer for this addition and the addition of the remaining flour below, instead.

Turn out dough onto a lightly floured surface. Knead in enough of the remaining flour to make a moderately soft dough that is smooth and elastic (3 to 5 minutes total). Shape dough into a ball. Place dough in a lightly greased bowl, turning once to oil the surface.

Cover and let the dough rise in a warm place until double in size (45 to 60 minutes). Punch down dough; let rest for 10 minutes.

Grease a 15x10x1 inch baking pan. Place dough in the prepared baking pan. Gently pull and stretch dough to the edges of the baking pan, being careful not to overwork dough.

Lightly coat dough with cooking spray. Cover loosely with plastic wrap; let dough rise in a warm place until nearly double in size (about 30 minutes).

Preheat oven to 450 degrees F.

Arrange tomato and artichoke slices on a double thickness of paper towels. Let stand for 15 minutes. Change paper towels as necessary so all of the excess liquid is absorbed from tomatoes and artichokes.

Using your fingers, press deep indentations in the dough 1-1/2 to 2 inches apart. Brush dough with the 1 tablespoon olive oil. Sprinkle with rosemary. Arrange tomatoes, artichokes, onion rings and garlic slivers evenly on top of dough.

Bake about 25 minutes or until golden brown. Transfer to a wire rack to cool. Cut into rectangles. Serve warm or at room temperature. Makes 12 servings.

tomatoseason5

Pan Roasted Fish Fillets With Tomato Sauce

4 servings

Ingredients

  • 4 (6-oz.) fish fillets (3/4- 1 inch thick) 
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon pepper
  • 2 teaspoons extra virgin olive oil
  • 1/2 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 1 tablespoon drained capers
  • 1 tablespoon shredded basil
  • 1/4 teaspoon dried oregano
  • 2 cups fresh tomatoes, seeded and diced

Directions

Pat fish dry with paper towels. Season fish with 1/4 teaspoon each of salt and pepper. Cook fish in hot oil in a large skillet over medium-high heat 3 minutes on each side. Transfer fish to a plate and keep warm.

Add onion and garlic to the skillet and sauté 2 minutes or until the onion is tender. Stir in capers, basil, oregano and remaining 1/4 teaspoon salt; cook 1 minute.

Reduce heat to low, add tomatoes and cook, stirring occasionally, 10 minutes. Return fish to the pan with the tomato sauce and heat gently. Serve fish topped with the sauce.



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